JM + WarmUp (160 club) SwA or Sw2h – 20kg30:3035:2540:2045:1550:1055:0560:00 C(L/R) – 24kg30:3035:2540:2045:1550:1055:0560:00 BrS/SqBw60:3055:3550:4045:4540:5035:5530:60 Basic10 (20kg)10s on each of 10…then rest 2x10s15s on each of 10…then rest 2x15s20s on each of 10…then rest 2x20s25s on each of 10…then rest 2x25s30s on each of 10 (24kg) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) SwA or Sw2h30:3035:2540:2045:1550:1055:0560:00 BrS/SqBw60:3055:3550:4045:4540:5035:5530:60 Basic1010s on each of 10…then rest 2x10s15s on each of 10…then rest 2x15s20s on each of 10…then rest 2x20s25s on each of 10…then rest 2x25s30s on each of 10 HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 24/28 thruster/SquatPress 5/5 L/RWeighted situps 3-5 repspullups (optional weighted)DLsumoDLPushUps on the rings HRMax= zzz kcal= yyy
JM + WarmUp (160 club) KB 1m,Bw 1m, KB 1m,Bw 1m, KB 1m,Bw 1m – rest 20s Sw2h,SqBw,SnL,LungeL,SnR,LungeRSwA,SqJ,PpL,DgnLngL,PpR,DgnLngRSw2h,BrS,CL,BrL,CR,BrRSwA,BrW,SwL,PushUps,SwR,SitupsSw2h,SqG,C+P-L,JaL,C+P-R,PushUpLowHold Swings – Light,Heavy,Rest30s, 20s, 10s – 8 rounds (=8m) Swings – Heavy,Light,Rest30s, 20s, 10s – 4 rounds (=4m) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) [Bag 1m20s, 10s transition, KB 1m20s, 10s transition] x2 each (=6m)…rest 20s6 rounds (=38m) SwA – 30s 24kg, 20s 32kg, 10s rest – 8m in total, BrS 2m HRMax= zzz kcal= yyy