JM + WarmUp (160 club) 5 plyometric exercises: Scissor JumpsPushupsBridge (1 arm, 1 leg)Inch WormCossack Squats Do a full round of basic 12 using exercise 1 on round 140s KB, 20s Plyo x12…rest 40srepeat using next plyo exercise ~kcal= 900+
JM + WarmUp (160 club) The format is simple. We have 8 plyometric exercises which focus on legs. There’s 12 basic KB moves, and we add in skipping to top things up and keep the heart rate up.[Skip, plyo, KB, plyo] x12 (basic 12 as the template) Work 40s on the plyo exercise, then 50s on the skip/KBIn all, its 24 x 90s = 36 mins of work per round round 1: plyo’s are…Scissor JumpsSpetsnaz RollsMountain JumpsEvil WheelGoblet Squats (1xKB)Tuck JumpsKB DeadLift (2xKB)1Legged KB DeadLift (2xKB) round 2: plyo’s are…Squat JumpsSpetsnaz RollsMountain RunEvil WheelDouble KB SquatsTuck Jump BurpeesKB DeadLift
JM + WarmUp (160 club)I was gonna make everyone do this…100 SqG100 Burpees100 Pullups100 TGU’s100 Pistols100 Scissor Jumps100 Squat Jumps100 DBL Snatches but everyone looked horrified, so we changed it to this instead… SqG 100 repsBasic 12: x25 reps, Sprint 40m, Jog back 40m (recovery)Repeat, but on each exercise, after the jog, add 1 burpeeSo, Sw2h 1Bp, SwL 2Bp, SwR 3Bp, SwA 4Bp etc
JM + WarmUp (160 club) Fulvia’s 28th birthday, so in the tradition of birthday celebrations, we use the numbers from her date of birth and age to mash together a workout.We’ll use the same format as the morning session, but change numbers to suit 31/3/1983 28yrs old31…3…19…83…28 83 Walking Bridges (count each time your right elbow reaches the floor)3 rounds of… [SnL/SnR x19/x19 24kg, EW x28, Spetnaz roll x28, DBL Press/Jerk x31 reps (2x16kg), Mountain Jumps x28]83 SqBw83 SitUps Happy Birthday Fulvia!
JM + WarmUp (160 club) 100 Walking Bridges (count each time your right elbow reaches the floor)4 rounds of… [SnL/SnR x16/x16 24kg, EW x24, Spetnaz roll x16, DBL Press/Jerk x32 reps (2x16kg), Mountain Jumps x16]200 SqBw OR 200 SitUps HRMax= 165 kcal= 895