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) 16kg [KB]=Sn 20 sets2) 20kg [KB]=Sn 20 sets3) 24kg [KB]=Sn 20 sets HRMax= 163 kcal= 704
JM + WarmUp (160 club) 20kg: BrS 1m, KB(basic12 as template) 36s, rest 24s(in the rest phase, do 2xBp) (12 sets from basic12)24kg: BrS 45s, KB(basic12 as template) 45s, rest 20s(in the rest phase, do 2xBp) (12 sets from basic12) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) In his esteemed absence… but at his suggestion, we’re gonna do a LOT of bridges20kg: BrS 1m, KB(basic12 as template) 36s, rest 10s (12 sets from basic12)24kg: DgS 1m, KB(basic12 as template) 45s, rest 10s (12 sets from basic12) HRMax= 150 kcal= 490
JM + WarmUp (160 club) 1) Sw 40s, rest 10s, EW 40s, rest 10s, Sw 40s, rest 10s, SqG 40s, rest 10s [8 rounds]2) Situps 12s, RussianTwists 12s, Situps 12s, RussianTwists 12s, rest 12s [8 rounds]3) Bounding 2L 40 reps4) Bounding 2L + Bp 20 reps5) LungeLow + KickHigh 20 reps6) Timed set cleans 4m/4m L/R 24kg HRMax= 157 kcal= 666
It’s new years day – a new year, new decade. We WILL start with a bang… A pyramid Sw, C, Pp, Sn, C+Pp (L/R) 1-14-1 17 Burpees 17 EW 17 SqG In all – that’s 2011 reps! YAY!!