20101113 – 07h00 – KB-plyo

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JM + 160club 1)TheDoug + EW2)Bp + MR + SqJ3)Basic12Work for 12m on each station, switching between the exercises on that station. rest 1m, move to next station38m total 1)Pushup/Dip on 2 heavy KB’s (for stability) + 2xKB heavy shrugs2)Situps + staggered pushups (hands are NOT in line – one forward, one further back)3)Sn, Pp, C+PpWork for 6m on each station, switching between the exercises on that station. rest 1m, move to next station20m total Stretch 10m HRMax=xxx, kcal=zzz

20101112 – 05h30 – Psycho Leg drills

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JM + 160club KB-Leapfrog EDT + Deep Box Jump Squats EDT + Box Hamstring Snatch pulls EDTWork for 1m on each of 8 stations, stretch for 5mins4 sets HRMax=xxx, kcal=zzz

20101111 – 05h30 – Circle of Friends

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JM + 160club Asymetrical  DL’s – sets of 16 (8mins). 25s work, 5s restSw2h, DL(outside), DLsumo, DL-1L(1KB), DL-1L(2KB) HRMax=xxx, kcal=zzz

20101110 – 05h30 – LMS

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JM + 160club Last Man Standing – change every 1mSw, C, Pp, Sn, C+Pp L/R16kg – 24m20kg – 12m24kg – 12m28kg – 3m (SwA, CL, CR) 40kg: Sw2h showdown/pyramid – 1-1064kg: Sw2h showdown/pyramid – 5 HRMax=xxx, kcal=zzz

20101109 – 05h30 – LockoutWalks

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JM + WarmUp (160 club) 20kg:Basic12 with an OH lockout & walk 40m3 lapsTyre pull and return run while the rest of the team do KB moves100 EW’s or 100 Sn’s + 5 laps or Sq’s for the duration HRMax= zzz  kcal= yyy