JM & WarmUp (160club) 16kg: Basic10 with SqBw on 1m pairs. total=20mins20kg: Basic10 with BrS on 1m pairs. total=20mins32kg: SwL, SqBw, BrS, SwR, SqBw, BrS. total=6mins32kg: Sw2hL, DragonHoldL, DragonHoldR, BrS. total=4mins HRMax= xxx, kcal= yyy
JM & WarmUp (160club) Core workGetUpSitups onto the elbow – nice and heavyWeighted Situps using 2 KB’s. 5 reps on each pair (racked)12…48kgWeighted Situps using 2 KB’s. 5 reps on each pair (lockout OH)8..24kg BrS 3m HRMax= xxx, kcal= yyy
JM – NO warmup Bag skip KB EW SqBwKB=any kettlebell exercise you likeRound 1: The 5 exercises for 1m eachRound 2: The 5 exercises for 2m eachRound 3: The 5 exercises for 3m eachRound 4: The 5 exercises for 4m eachRound 5: The 5 exercises for 5m each NO rests!! HRMax= xxx, kcal= yyy
JM & WarmUp (160club) VO2max at a cruising pace with increasing weights. We drop the reps to 6’s & 7’s to force everyone to slow down and do better form instead of rushing.A round is 4 mins, with 30s rest in between, but in the rest period we do a bodyweight exercise. We do 2 rounds on each weight. The 1st is 6 reps, the 2nd is 7 reps, then go up to the next weight and drop back to 6 reps. 12kg (6’s & 7’s). Bw=Burpees16kg (6’s & 7’s). Bw=Alternating Jumping Lunges20kg (6’s & 7’s). Bw=Pushups24kg (6’s &
JM & WarmUp (160club) VO2max at a cruising pace with increasing weights. We drop the reps to 6’s & 7’s to force everyone to slow down and do better form instead of rushing.A round is 4 mins, with 1 minutes rest in between, and we do 2 rounds on each weight. The 1st is 6 reps, the 2nd is 7 reps, then go up to the next weight and drop back to 6 reps. 12kg (6’s & 7’s)16kg (6’s & 7’s)20kg (6’s & 7’s)24kg (6’s & 7’s)28kg (5’s & 6’s)32kg (4’s) HRMax= xxx, kcal= yyy