20120303 – 07h00 – 5 Zone Saturday blast
JM + WarmUp (160 club)
We split up the studio into 5 zones. You do an exercise in each zone, then increment the exercise by the correct amount on each round
1) Kettlebells
Swings 32+32 (5++)
Cleans 24+24 (4++)
Press/Jerk 20+20 (3++)
Snatch 16+16 (2++)
LC 12+12 (1++)
You can pick whichever exercise you like here, and can switch between them on different rounds, so for example…
(on round 1 this is Swings 32L+32R)
(on round 2 this is Snatch 18L+18R) [snatches increment by just 2, so after 1 round it’s 16+2=18]
(on round 3 this is Cleans 32L+32R) [cleans increment by just 4, so after 1 round it’s 24+4+4=32]
2) Legs
Airborne Pistol Lunge 5+5 (1++)
(on round 1 this is A.L.P-L x5, A.L.P-R x5)
(on round 2 this is A.L.P-L x6, A.L.P-R x6)
3) Legs
Deep Box Squat Jumps 10 (2++)
(on round 1 this is x10)
(on round 2 this is x12)
OR
HiBox Side StepUp 8+8 (2++)
(on round 1 this is StepUp-L x8, StepUp-R x8)
(on round 2 this is StepUp-L x10, StepUp-R x10)
4) Abs/Core
Evil Wheel 12 (3++)
(on round 1 this is x12)
(on round 2 this is x15)
5) Abs/Core
Death by Abs 8 (2++)
(on round 1 this is JackKnife-L x8, JackKnife-R x8, Kickouts x8)
(on round 2 this is JackKnife-L x10, JackKnife-R x10, Kickouts x10)