JM + WarmUp (160 club) Cleans: L R DBLPresses: L R DBLC&P: L R DBLSnatches: L R Round 1: 30s L, rest 15s, 30s R, rest 15s, 30s DBL, rest 15sRound 2: 40s L, rest 15s, 40s R, rest 15s, 40s DBL, rest 15sRound 3: 50s L, rest 15s, 50s R, rest 15s, 50s DBL, rest 15sRound 4: 60s L, rest 15s, 60s R, rest 15s, 60s DBL, rest 15s Finish with a 4m30s bridge
Pullups 2++Cleans 16L/16RTGU 1L/1RSwings 24BruceLee/DragonFlag 2++Snatches 16L/16RDeadLifts 2++Presses 10L/10RInchWorm 3++C&P 20L/20REvilWheel 5++ The ones with the ++… every round that you finish…add one rep to those. The others stay the same. Keep going till the time is up.
It’s another birthday workout. Megan is 46 today. The numbers are… 46 – 25/4/1965 (4 25 19 65 46)So we’ll do the following…46 exercises:ShuttleRuns, StepUps(HiBench), BrS, ScJ, SnL, PpR, Sw2h, SnR, SwL, GuS, PillarLunge-L, CR, PpL, SwA, SwR, CL, TheDoug, SqJ, Pushups, SnatchPulls, DBL-C+P, Bp, DBL-Pp/J, Pullups, SwingUps, PillarLunges-R, BrR, DBL-C, BoxPistols, DragonLunge(IsometricHold)-L, Skipping, BrL, RopeTuckJumps, 1L-DL-L, NinjaPushups, Situps/JackKnives, 1L-DL-R, EW, DragonLunge(IsometricHold)-R, BrW, SqCossack, TGU, MR, SqG, BulgarianBag spins, BoxSqJ 65s work, 19s restpause every 25 sets for a water break Finish with a 4min bridge If you make/made it through this one, consider yourself pretty damned hardcore
SnL, PpR, Sw2h, SnR, SwL, GuS, CR, PpL, SwA, SwR, CL, TheDoug, SqJ, Pushups, SnatchPulls, Burpee, BrR, BoxPistols, DragonLunge(IsometricHold)-L, Skipping, BrL, RopeTuckJumps, 1L-DL-L, NinjaPushups, 1L-DL-R, EW, DragonLunge(IsometricHold)-R, BrW, TGU, MR, SqG, BulgarianBag spins, DeepBoxSquatJumps, BrS, ScissorJumps Work 45s, ActiveRest 25s (ie you get to do either Swings or SqBw for 25s) – pause every 12 sets for a short water breakOh — you get to take your own kettlebell around with you so you choose your own weight Keep going for 90mins
So, carefully arranged in a beautiful big outer circle, we have the following exercises…SnL, PpR, SnR, SwL, CR, Sw2h, PpL, SwA, SwR, CL, TheDoug, Pushups, DragonLunge(IsometricHold)-L, Burpee, BrR, Skipping, BrL, NinjaPushups, Situps/JackKnives, 1L-DL, EW, DragonLunge(IsometricHold)-R, BrW, MR, SqDBL-KB, BrS, ScissorJumpsAnd in the centre…DeepBoxSquatJumps, SidewardTuckJumps, RopeTuckJumps, BulgarianBag spins, SnatchHamstringDrills Work for 36s, rest for 9s – pause every 12 sets for a short water break10 rounds