20101102 – 05h30 – Timed Sets
JM + WarmUp (160 club) Timed Sets of 3m per hand using 3 exercises. A working set is 3+3mins with 1m restSn, Pp, C+P, Sn, Pp, C+P HRMax= zzz kcal= yyy
20101101 – 05h30 – InchWalks
JM + WarmUp (160 club) 20kg:TGU 10L/10R, 10 pullups, DragonWalk 40m, LungeWalk 40m24kg:TGU 8L/8R, 5 pullups, HurdleLungeWalkFwd 40m, 5 pullups, HurdleLungeWalkBkwd 40m20&24kg:GGU 5L/5R, InchWorm with pushup 40m, KnuckleWorm 40m HRMax= zzz kcal= yyy
20101030 – 07h00 – LeapFrog EDT
JM + WarmUp (160 club) Partner Up. Leapfrogs from one end to the other while your partner skips – then change places. Keep increasing weight till you can’t anymoreguys: 12-32kggals: 08-24kg ShowDown: EWx12 vs Basic12 using 20/24kg (you do as many reps as required while your partner finishes 12 reps of EW) Sw2h x10 + 3 lapsSw2h x20 + 2 lapsSw2h x30 + 1 lapsHRMax= zzz kcal= yyy
20101029 – 05h30 – Psycho Frog
JM + WarmUp (160 club) A KB leapfrog forward, then do bunny hops back around the KB’s till you’re behind them. repeatA KB leapfrog backward, then do duckwalk around the KB’s till you’re ahead of them. repeat 3 laps running (1km)Walking SeeSaw 40m HRMax= zzz kcal= yyy
20101028 – 05h30 – 500 + 5km
JM + WarmUp (160 club) 100 reps with a KB + 3 lapsSw Sn P C+P C In total that’s 500 reps and 5km of running HRMax= zzz kcal= yyy