20110611 – 07h00 – Simple 60:60 20m:1m

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JM + WarmUp (80+120 club) KB:Bw – 10 sets in a row (ie. 20m work), then rest 1mKB: SwL, SwR, CL, CR, PpL, PpR, SnL, SnR, LC-L, LC-RBw: High Box StepUps, Burpees, Pullups/Swingups, EvilWheel 2 full rounds, increase weight on the 2nd round. A short interlude where we focus on legs.Start at the bottom of a Goblet Squat. Do 3 fast reps, then return to the bottom holding position. Wait ~8secs, then repeat – 12 sets.Round 2 – 4reps, 10 setsRound 3 – 5reps, 7 setsRound 2 – 6reps, 4 sets [and of course, increase the weight :)] Another

20110610 – 05h30 – Life is full of choices

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JM + WarmUp (160 club) Group APullups (8) OR SwingUps (12) vs. Squats(Goblet) (4) [Gals 16kg, Guys 24kg]Pillar Lunge (24L+24R) vs. Ninja Pushups (10)Tuck Jumps (5+5) vs. Clapping Pushups (10)Windshield Wipers (4) OR Floor Wipers (6) vs. Full Contact Twist (8) [Gals 5kg+, Guys 15kg+]Walking Bridge (32) vs. High Box Stepups (24L+24R)Hanging Press (3L+3R) vs. Ring Dips (5) [Gals 8kg, Guys 12kg]Pistols (5L+5R) vs 1-Arm pushups (3L+3R) Group B (The doubles are done with 2 of the same weights as the singles, so if you work with 20kg on the singles, it’s 2x20kg on the doubles)Swings (50) vs. Double

20110609 – 05h30 – Slow poison (core)

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JM + WarmUp (160 club) TGU L x1, TGU R x1 (24kg)Double Press x3 (2x16kg)After 10 sets, increase the TGU weight, and increase the # reps on the double presses ie. round 2… TGU (28kg) still 1+1 L+R, and 4x Double Press (still with 2x16kg)ie. round 3… TGU (32kg) still 1+1 L+R, and 5x Double Press (still with 2x16kg)etc HRMax= 153 kcal= 621

20110608 – 05h30 – Wendy’s B/D class

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JM + WarmUp (160 club) Wendy is 49 today. Date of birth: 8/6/1962Our numbers are 6 8 19 49 62Since she’s a fan of pullups and leg/bum work…. 6 KB exercises8 Leg/Bum exercisesModified Tabata [Work 62s, rest 19s] x49 roundsAdd 49 pullups at the end Legs/Bum: Dragon Lunge L,Dragon Lunge R, Box Lunge L, Box Lunge R, KB LeapFrog Static, 1L-Bootstraps L, 1L-Bootstraps R, 1L-DL (alternating)KB: Press L, Press R, Snatches L, Snatches R, Double Cleans, Double Presses HRMax= 174 kcal= 964

20110607 – 05h30 – .357 continued

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JM + WarmUp (120club) We (mostly) didn’t even get close to finishing all 3 rounds yesterday, so today is your chance to carry on and do the parts you didn’t manage yesterday.Being a nice person though, and realising that burpees are hard, I decided to change the 2nd exercises for the #2 & #3 rounds#2 Evil Wheels#3 Scissor Jumps Sw2h + “X”SwL + “X”SwR + “X”SwA + “X”CL + “X”CR + “X”PpL + “X”PpR + “X”SnL + “X”SnR + “X”C+P-L + “X”C+P-R + “X”DBL-Sw + “X”DBL-C + “X”DBL-Pp + “X”DBL-Sn + “X”DBL-C+P + “X”