20110415 – 05h30 – Swingers circle
JM + WarmUp (160 club) A circle of friends again. Tabata swings on random weights. 20s work, 10s rest.Pause for a 30s rest every 8 mins. 9 rounds.
20110414 – 05h30 – SqG circle of friends
JM + WarmUp (160 club) Some leg work for all the runners… Random weights 8-32kgAt each station do 20s of a move from Basic12, rest for 10s, then do SqG for 20s, rest for 10s. Move to next station…repeat Pause for a 30s rest every 8 mins. 7 rounds HRMax= 172 kcal= 980
20110413 – 05h30 – Running Bells and Pistol DuckWalks
JM + WarmUp (160 club) Basic 12 as the template. Do 30 reps of the KB exercise, then run one lap (~100m). Repeat for all 12.On the second cycle, you run 2 laps…etc to finish – we do 40m of duckwalk…..not just any duckwalk… the newly conceptualised “Pistol Duckwalk” HRMax= 171 kcal= 932
20110412 – 05h30 – Last Man Standing (LMS) – OH doubles
JM + WarmUp (160 club) Get 2 KB’s of equal weight.You get to do Double Press/Jerk, Double Clean&Press/Jerk, and Double Snatches for as long as you can manage.Every time you put the weights down, your rest/reward/punishment is 10 burpees. HRMax= 167 kcal= 816
20110411 – 05h30 – The JW/Wim birthday sessions
JM + WarmUp (160 club) Wim: birthdate 9/4/1969 42yrs old [9 4 19 69 42]JW: birthdate 11/4/1984 27yrs old [11 4 19 84 27] Janda Situps x4Overhead Squats x4 (JW does double-OH)Hindu Pushups x19Ninja Pushups (pushup/Dip on 2 KBs) x11 Windmills 4L/4RInchworm+pushup x11Lunges(jumping) x27Lunges(Dragon – backwards) 11L/11RInchworm JW style x19Alternating swings x84MuthaFucka Burpee x11 (Burpee with a clapping pushups and a tuckjump) Walking bridge x69Inclined pushup x9MountainJumps x42 As many rounds as possible