20101023 – 07h00 – 40,30,20
JM + WarmUp (160 club) 40:30:20Basic12(20kg):SqBw:Sw2h(heavy;28kg)Basic12(24kg):BrS:Sw2h(12kg) Some juggling outside Tabata 20:10 16 rounds=8m of Sn;Pp;C+Pp HRMax= zzz kcal= yyy
20101022 – 05h30 – Tabata’s
JM + WarmUp (160 club) Basic12 Tabata 20:10 – 4 roundsBasic12 Tabata 20:10 – 4 rounds (add 1x SqBw in the 10s rest period)Basic12 Tabata 20:10 – 4 rounds (add 2x SqBw in the 10s rest period)Basic12 Tabata 20:10 – 4 rounds (add 1x SqG in the 10s rest period) HRMax= zzz kcal= yyy
20101021 – 18h45 – walking frogs
JM + WarmUp (160 club) KB leapfrog: fwd, bkwd, side-L, side-RWalks (1xKB): farmer, racked, OHWalks (2xKB): farmer, racked, OHWalking SeeSaw press HRMax= zzz kcal= yyy
20101021 – 05h30 – walks & sprints
JM + WarmUp (160 club) BearWalk & LizardWalks. Then we head outdoors and use the basic10 with some shuttle runsStepping Sw2h – fwd, bwd, side-L, side-RShuttleSprints Glute stretches and then some KB leapfrogs HRMax= zzz kcal= yyy
20101020 – 18h45 – Teams of 3
JM + WarmUp (160 club) 1) BearWalk, GuS(racked), C+POne team member does each of these exercises for as long as it takes the “walkers” to finish. Then switch places & repeat.2) LizardWalk, GuS(OH), SwA Add in a set of DuckWalk, BunnyHops (for the length of the room & back – in our case 40m)Bootstraps (100) HRMax= zzz kcal= yyy