20110208 – 05h30 – PSYCHO’s R us:How many _______ can you do?
JM – NO warmup Challenge day: How many BURPEES can you do? (in 1 hour)Men: 443 Ladies: 405 HRMax= 164 kcal= 960
20110207 – 05h30 – 100club with BurpeeBoxJumps
JM + WarmUp (160 club) The 100 club, with in-betweeners…1) Every 10 reps, add in 10 HighBoxStepUps (30″)2) Every 12 reps, add in 6 2-legged HighBoxJumps (30″)3) Every 16 reps, add in 4 Burpees with a BoxJump (24″) BrS 6m HRMax= 163 kcal= 745
20110205 – 07h00 – one-upmanship session
JM + WarmUp (120 club) Based loosely on the KFC advert, where kids try to outdo each other with outrageous claims.Although, we actually DO the stuff we claim100club 10’s, plus …SqG,SqG AND Windmill(each side),SqG AND Windmill(each side) AND a Pushup/Dip,SqG AND Windmill(each side) AND a Pushup/Dip AND DragonLunges(each side),SqG AND Windmill(each side) AND a Pushup/Dip AND DragonLunges(each side) AND a TGU(each side). The 100 club, with in-betweeners on an EDT basis1) 20kg: Sw2h 10, SqG, SwL 10, SqG, SwR 10, SqG, SwA 10, SqG, CL 10, SqG, CR 10, SqG, PpL 10, SqG, PpR 10, SqG, SnL 10, SqG,
20110204 – 05h30 – more 100club EDT variants
JM + WarmUp (160 club) The 100 club, with in-betweeners on an EDT basis1) 20kg: Sw2h 10, SqBw 1, SwL 10, SqBw 1, SwR 10, SqBw 1, SwA 10, SqBw 1, CL 10, SqBw 1, CR 10, SqBw 1, PpL 10, SqBw 1, PpR 10, SqBw 1, SnL 10, SqBw 1, SnR 10, SqBw 12) 20kg: Sw2h 10, SqBw 1 + SqG 1, SwL 10, SqBw 1 + SqG 1, SwR 10, SqBw 1 + SqG 1, SwA 10, SqBw 1 + SqG 1, CL 10, SqBw 1 + SqG 1, CR 10, SqBw 1 + SqG 1, PpL
20110203 – 05h30 – Sbonga’s b/d session
JM + WarmUp (160 club) As per the tradition, if it’s someone’s birthday, we use the numbers which make up their date of birth and/or age as the defining criteria for the workout.Sbonga turns 40 today, born in 1971. We’ll work for 71s, rest for 19s, and do 40 rounds of different (random) KB & bodyweight exercises. We finish with 40x EW, since it’s his favourite HRMax= 146 kcal= 613