20110719 – 05h30 – 45 90 180
JM + WarmUp (160 club) SwingsSquatsCleansEvil WheelPressWalkingBridgeSnatchTGU 1) 45s on each2) 90s on each3) 180 on each HRMax= xxx kcal= xxx
20110716 – 07h00 – 10’s and increments of 10
JM + WarmUp (160 club) Hack Squat 10Swings (Alternating) 10 [++10]Clean & Press 10 [++5]Burpee TuckJump (no pushup) 10KB-tapout 30 [++10]Evil Wheel 10Scissor Jumps 10Pushups 10Pillar Lunge (O.H) 10+10 The exercises with the ++ notation… each round add that many reps to that exercise. The others stay the same HRMax= xxx kcal= xxx
20110714 – 05h30 – 32’s
JM + WarmUp (160 club) Basic 12 is the template.KB-exercise 32 repsKB-leapfrog 32 repsEvil Wheel 32 repsScissor Jumps 32 reps 12 sets HRMax= xxx kcal= xxx
20110711 – 05h30 – timed sets
JM + WarmUp (160 club) Jerk/Press5m Left, 5m Right, rest 1 minute – 5 sets HRMax= xxx kcal= xxx
20110709 – 07h00 – Kettlebell poker
JM + WarmUp (160 club) “Buy-In” minimum=8 repsMinumum “bet” (increment)=2 Winner of the hand becomes the “dealer” for the next hand (they get to choose the next exercise from the list)To win a hand you MUST finish the exercise. You can…1.Stick (in which case everyone has to repeat the same exercises as the previous round within this hand)2.Raise (you can either increase the number of reps everyone has to do, or the weight they use, or both)3.Fold (if you quit, then you do bridge till the end of the hand – this is your incentive to keep playing) Choose