JM + WarmUp (160 club) 40s KB(Hi), 30s KB(Lo), 20s RestOn the Hi KB, you do basic12, so there’s 12 setsOn the Lo, you do snatches… fast!1) Hi=20 Lo=122) Hi=24 Lo=12 (scrap the heavy KB in favour of a heavier one)3) Hi=24 Lo=16 (scrap the light KB in favour of a heavier one) HRMax= 166 kcal= 950
JM + WarmUp (160 club) 40s KB, 30s Bw(a), 20s Bw(b). NO rests till after all 12 sets1) a. Basic12, b. SqBw, c. SprawlHoldAtTheBottom (20kg)2) a. Basic12, b. EW, c. Pushups (24kg)3) a. Basic12, b. TacFitCrab, c. Situps (28kg) 5 laps (=1 mile) Tabata Presses GS (1 hand change)8 sets per hand of 20s PpL, 10s rest. After all 8 are done on one side, rest 20s and switch hands.3 sets 24kg, 3 sets 28kg, 2 sets 32kg HRMax= 166 kcal= 1125
JM + WarmUp (160 club) 16 markers (all kettlebells) – girls 10’s & 12’s, guys 16’s & 20’sSetup is 1st bell at 2m, then every 1.75m (the floor tiles are this long, so we use the natural measuring system provided).Start at point zero, run to 1st KB, do 8xSwL, then return to zero and do 1x SqBw. Same to 2nd KB…etc (all SwL till you’ve covered each KB)The repeat with SwR, CL, CR, PpL, PpR I thought we’d manage SnL, SnR, C&P-L, C&P-R, SwA and Sw2h, but there was no ways we could get that far.Total 768 KB reps,
JM + WarmUp (160 club) A twist on the bounding burpees clip I saw on YouTubeWe set up 16 “markers” (strange how they’re all kettlebells – I wonder why??) 1) Do a “2L bounding jump” between markers2) Do a “1L bounding jump” between markers (alternate between L/R)3) Do a “2L bounding jump” between markers. Land, do a Burpee (hence the name – bounding Burpees)4) Do a “1L bounding jump” between markers. Land, do a 1L-Burpee (alternate between L/R)5) Do a “2L bounding jump” between markers. Land, do a Burpee, and add in 5 reps of [Sw, C, Pp, Sn].
JM + WarmUp (160 club) A twist on a Tabata[KB] 20s, 1 slooooow pushup which should take 10s (we allow 12s so u can get down onto the floor without loosing any time), rest 8s1) 20kg [KB]=Sn 16 sets2) 20kg [KB]=Pp 16 sets3) 24kg [KB]=SqPp 16 sets4) 24kg [KB]=SqSn 16 sets