JM & WarmUp (160club)3min timed sets each with a 1min rest between. 20kgSwL,SwR,SwA (each for 1m), rest 1mSnL 3m, rest 1mSnR 3m, rest 1mPpL 3m, rest 1mPpR 3m, rest 1mCL 3m, rest 1mCR 3m, rest 1m 24kgSnL 2m, rest 1mSnR 2m, rest 1mPpL 2m, rest 1mPpR 2m, rest 1mCL 2m, rest 1mCR 2m, rest 1mBrS 2mEvilWheel 2m HRmax=xxx, yyy kcal
JM & WarmUp (120club)Simple 3min timed sets switching between boxing & kettlebells, each with a 1min rest between.This mimics a boxing match 3on,1off. Use the same hand & move for the full 3mins (except for swings, which are SwL, SwR, SwA for 1min each)SwL,SwR,SwAbagworkSnLbagworkSnRbagworkPpLbagworkPpRbagworkCLbagworkCRbagworkBrSbagworkEvilWheel HRmax=xxx, yyy kcal
JM & WarmUp (160club) We use a 24kg to do a 5 move sequence in varied numbersC,Pp,WM,TGU,PullUp. Start with one of each, then change one of them to a 2 until they’ve all had a turn.1,1,1,1,11,2,1,1,11,1,2,1,11,1,1,2,11,1,1,1,2Now increase by 1 (24kg)2,2,2,2,22,3,2,2,22,2,3,2,22,2,2,3,22,2,2,2,3Now increase the weight and go back to the 1st sequence (32kg)1,1,1,1,11,2,1,1,11,1,2,1,11,1,1,2,11,1,1,1,2 GetUp situps. You need to shift 1 ton, so 1000kg/chosen_weight=required_repseg. 25 reps with 40kg BrS 4mins to finish HRmax=xxx, yyy kcal
JM & Warmup5 We’re going heavy today – 32kgDo 30s of each of these…CL, CR, SqBw, Pullups x5CL, CR, BrS, Pullups x5CL, CR, SqBw, BrS, Pullups x5CL, BrL, CR, BrR, Pushups, SqBw, Pullups x5 PpL, PpR, SqBw, Pullups x6PpL, PpR, BrS, Pullups x6PpL, BrL, PpR, BrR, Pullups x6PpL, PushupStaggeredL, PpR, PushupStaggeredR, Pullups x6PpL, PushupStaggeredL, BrL, PpR, PushupStaggeredR, BrR, Pullups x6PpL, PushupStaggeredL, PpL, SqBw, PpR, PushupStaggeredR, PpR, SqBw, Pullups x6 PpL x10, PpR x10BrW 2mins HRmax=xxx, yyy kcal
JM & WarmUp (140club) A mix of KB & BodyWeight20kg: CL, CR, BrS, SwA, BrS, PpL, PpR, SqBw, Sw2h, BrL, SnL, BrR, SnR, SqBw, SwL, BrS, SwR, SqBw Timed sets: 24kg: Pp: 3/3, 2/2, 1/1 (total 12 mins – 6 per hand) Now an “own choice” set. Do either of Sw/BrW for total of 10mins. ie. if you aint swinging, do walking bridge, & vice versaFinish with 1m of BrRev (Reverse Bridge) HRmax=xxx, yyy kcal