The RAMMSTEIN… one of our finest creations. 6 stations, each with four exercises (well, technically 4 stations, since 2 of the stations are skipping x4 sets, and boxing/bagwork x4 sets) 3 rounds. 1st round is the shortest on each station, 2nd is longer, and 3rd is longest. Normally 30s,45s,60s, but today we’ll work on 40,50,60. In short…4x40s work, 1x40s rest…repeat 6 times…, then up the time to 50s and repeat…then again on 60s. 75mins in total
JM + WarmUp (160 club) 20 reps of each of the Basic 12increase weight, and reduce by 2 repsrepeat for as many rounds as you can
JM + WarmUp (160 club) The new Saturday class format – we’re shortening the working session, and then adding a long stretch at the end.Instead of the old 2 hours of work, it’s now ~90mins work, ~30mins stretch 20s Scissor Jumps2m KB(L)20s Scissor Jumps2m KB(R)20s Scissor Jumps2m Bridge (strict)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 40mins in total Increase weight…20s JackKnife1m KB(L)20s JackKnife1m KB(R)20s JackKnife1m Bridge (walking)5 rounds… Swings, Cleans, Jerks (OAJ), Snatches, LongCycle – about 25mins in total Stretch 25mins
JM + WarmUp (160 club) 30s Scissor Jumps90s Boxing30s Squats (Bodyweight)90s Kettlebells (12 rounds… using Basic12 as the template) This was (for some unkown reason) MUCH easier in my head than in reality
JM + WarmUp (160 club) SwL SwR J2CL CR J2Pp/J-L Pp/J-R J2SnL SnR J2C+Pp/J-L C+Pp/J-R J2So, 50s on each one (of the 15 rounds), then rest 40s between rounds4 rounds, increasing weight on the single-KB moves each round (the J2 weights stay the same throughout)