JM + WarmUp (160 club) 45s work, 15s rest. Extra 30s rest every 12 movesSwA 1L-DL-R LungeRPpL DL-sumo SitupsSnR DgnLungeA(Weighted) JaLCL GuS-L DgnLungeLrest 30sPpR GuS-R MrSnL WM-L SqBwCR SqP-R DgnLungeRC+P-L 1L-DL-L SqJrest 30sC+P-R WM-R PushupsSwL TacfitCrab BpSwR SqG LungeLSw2h SqP-L Dips HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Basic8 pyramid using 1-handed moves Sw,C,Pp,Sn 1-10-1(20kg)GuS pyramid (med to heavy) 1-7-1 14 mins in the red zone!! HRMax= 168 kcal= 917
JM + WarmUp (160 club) An extension/combination of the 2 previous workouts5 markers at 7.5m Using the basic10 template (basic12 if you have time)…Do…KB 4reps, run to 1st marker, 1 burpeeKB 8reps, run to 2nd marker, 2 burpeesKB 12reps, run to 3rd marker, 3 burpeesKB 16reps, run to 4th marker, 4 burpeesKB 20reps, run to 5th marker, 5 burpeesthen next KB exercise HRMax= 172 kcal= 1104
JM + WarmUp (160 club) Using the basic10 template (basic12 if you have time)…Do…KB 3reps, 1 burpeeKB 6reps, 2 burpeesKB 9reps, 3 burpeesKB 12reps, 4 burpeesKB 15reps, 5 burpeesKB 18reps, 6 burpeesKB 21reps, 7 burpeesthen next KB exercise 10 burpees just to finish it all off In all…that’s 290 burpees & 840 KB movesROCKIN’!!!!! JW kicked all our asses in terms of speed and consistency. HRMax= 167 kcal= 1389
JM + WarmUp (160 club) Medium KB. Markers every 6mUsing the basic10 template (basic12 if you have time)…Do…KB 3reps, run to 1st marker and backKB 6reps, run to 2nd marker and backKB 9reps, run to 3rd marker and backKB 12reps, run to 4th marker and backKB 15reps, run to 5th marker and backKB 18reps, run to 6th marker and backthen next KB exercise HRMax= 168 kcal= 869