JM & WarmUp (160club) The circle of friends (also known as the circle of pain)Randomly placed heavy KB’s in a circle. 30s intervals all the way around the circle. (16 stations, so a 16min round)round 1:DLsumo, SqBw, next…round 2:Sw2h, SqBw, next… Now GetUpRolls. 3 sets of 45s per side using each of 48,56,64kgBrS 3m The evening session is a repeat, but add BrW 2m & Pullups (guys 10, girls5) HRMax= xxx, kcal= yyy
JM & WarmUp (160club) SnL 5, SnR 5, SwL 5, SwR 5, SqBw 5.Start doing Sn(light), Sw(heavy). 3LH, then 3 HL (3 sets on each weight combo before switching the order of weights) 16 20 3LH 3HL20 24 3LH 3HL24 28 3LH 3HL28 32 3LH 1HL SqG – 12 reps in 1m on each of 20, 24, 28, 32kg (ie. 1 rep every 5s) GetUpSitups 10L 10R on each of 24, 28, 32kg Sw2h (32kg) – 7 sets of 20 reps HRMax= xxx, kcal= yyy
JM & WarmUp (160club) Boxing variation. Bag, skip, KB, EW or BrS. 6 rounds of 4x1mins of each with 30s rest between roundsNow double it. 2 rounds of 4x2mins of each with 1m between rounds A subtle change. Use just the bag & KB options.1m bag, 1m KB2m bag, 2m KB3m bag, 3m KB4m bag, 4m KBfor a total of 20mins Now get 2 KB’s. A medium & a heavy. 5 reps of each of SwL, SnL, SwR, SnR, EW using Sw(heavy) Sn(medium) – 3 setsNow swap around the heavy/light so it’s Sw(medium) Sn(heavy) and do another set (effectively
JM & WarmUp (160club)KB superCircuit using random exercises. 1min on each station. Work 4, rest 1 HRMax= xxx, kcal= yyy
JM & WarmUp (160club) Sw2h, SqBw, PushUp, EW10 10 10 1020 20 20 2030 30 30 3040 40 40 40 FarmersWalkFarmersRunKB LeapFrogs (forward/sideways)Box Squats (from 1x28kg -> 2x44kg) Sw2h x150(32kg) HRMax= xxx, kcal= yyy