JM + WarmUp (160 club) Using the basic10 template (basic12 if you have time)…Do…KB 3reps, 1 burpeeKB 6reps, 2 burpeesKB 9reps, 3 burpeesKB 12reps, 4 burpeesKB 15reps, 5 burpeesKB 18reps, 6 burpeesKB 21reps, 7 burpeesthen next KB exercise 10 burpees just to finish it all off In all…that’s 290 burpees & 840 KB movesROCKIN’!!!!! JW kicked all our asses in terms of speed and consistency. HRMax= 167 kcal= 1389
JM + WarmUp (160 club) Medium KB. Markers every 6mUsing the basic10 template (basic12 if you have time)…Do…KB 3reps, run to 1st marker and backKB 6reps, run to 2nd marker and backKB 9reps, run to 3rd marker and backKB 12reps, run to 4th marker and backKB 15reps, run to 5th marker and backKB 18reps, run to 6th marker and backthen next KB exercise HRMax= 168 kcal= 869
JM + WarmUp (160 club) No – I didn’t age twice in one year. It’s Kabelo Mabalane‘s birthday 15/12/1976 – 34yrs old… 15 12 19 76 34 Basic12 – VO2max and cycle through each of them, using 15s work, 15s rest – 76 cycles (38m) BrW/BrS/rest – 76s/34s/34s – 6 sets (the 6 is arbitrary) SqBw/SqG/rest – 76s/19s/30s – 4 sets (30+4=34) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 3KB’s, Lo,Mid,Hi [16,20,24kg]24:12 x6SqG(Lo), SnL(Mid), SnR(Mid), SqG(Lo), PpL(Hi), PpR(Hi)6 rounds grab 2xHi KB’sFarmerWalk 40mBearWalk 40mLizardWalk 40mLizardWalk(with pushups) 40mSpiderMan crawl 40m forwardsSpiderMan crawl 40m Backwards HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Take ALL the kettlebells and put them out in a circle. Take a KB in each hand and do 1-legged DL’s (3L/3R) & then 3 burpeesIn all – 70 KB’s so 210 DL’s on each leg and 210 burpees HRMax= 184 kcal= 1055