JM & WarmUp 2xKB. Sequence is 10L/10R/10DBL. Sw,C,Pp,SnThen do the same using the “Anyhow” versions (1 static, 1 moving) A timed set of [SnDBL, pullup, C&SqDBL] in each minute. 25minsStart light, build up the weight as you go HRmax=162bpm. 525kcal
JM 12kg 100club16kg 200club20kg 300club Other stuff I can’t remember HRmax=180bpm. 620kcal (BRUTAL heart rates here)
JM & Warmup We set up all 6 plyoboxes (Lo-12kg/Med-10kg/Hi-8kg) for stepups6 stations using 12,16,20,24,28,32kg for Sw2h5 stations on the mats. BrS, SqBw, BrW, DragonLunges, BrReverse1min on each for 17mins total PpL,BrL,PpR,BrR – 4x45s=3mins/round. 8 rounds for 24mins totalTGU 2mins, skip 2mins – 3x4min rounds = 12 mins totalPress 3RM on each side HRmax=153bpm. 540kcal
JM & WarmUp (100club)21 Kettlebell Burpees – 9 Pistols15 Kettlebell Burpees – 15 Pistols9 Kettlebell Burpees – 21 PistolsIn case you’re wondering, a kettlebell burpee goes like this….Place 2 KB’s on the floor. Drop down into a pushup like a normal burpees, with hands on the kettlebell handle. Kick your feet out. Pull feet back into a squat position, and from there, launch a double KB snatch. The drop can either be a double-snatch drop, or you can bring the kettlebells down to a double rack/clean position before doing the next rep. HRmax=167bpm. 349kcal. (Not particularly intense from a
JM & WarmUp (160club)The boxing group is gonna join us tonight, so a big group. We’ll simplify the workout but keep it hard. VO2max snatches. 15s/15s work/rest using 20kg – 10minsRepeat 15/15 24kg 10minsChange to cleans using 32kg. 15/15 32kg cleans 4minsChange to swings using 32kg. 15/15 32kg swings 4mins HRmax=167bpm. 669kcal