20091124 – 05h30 – TGUs,Bears,Lizards & Pullups

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JM & WarmUp (100club, followed by 200club) Today is a simple workout. 1xTGU, 1xpullup, 1x BearWalk (8mx2 directions). Repeat, repeat, repeat. To make it more challenging we discovered that doing the bear/lizard walks backwards makes it WAY harder! Keep increasing the weights on the TGU’s too for added effect. We finish with a nice burst which pushes you more the more you can do. The weight you have defines the number of reps. If it’s 36kg, do 36x SW(2H), 36x SW(L), 36x SW(R), 36x SW(Alt). (Thanks to the guys who were on lighter weights, but did extra reps to

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20091123 – 18h45 – KBoxRandom v2

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JM & WarmUp (200club) A similar session to the morning, but we have less time to play with, so we don’t do as many sets. Part 1: 20min round using 2min mini-timed sets Part2: 15min round using 3min mini-timed sets – this rocks! (watch out for the new evil plan which is being hatched based on this principle) Finish with a 4min bridge

20091123 – 05h30 – KBoxRandom

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JM & WarmUp/200club A variation of the kettlebox workout, but instead of the usual standard pattern, we go random. We also step everything up to 2min blocks. Work 20mins, rest 2mins. Work 20mins, rest 3mins. Work 10mins, rest 2mins. Up a weight – Work 6mins. Bridge 4mins to finish

20091121 – 07h00 – Randomness

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JM & Warmup (200club) A totally random workout. We started using swings & BWSQ. Played around with numbers and combinations using the basic 4 plus BWSQ’s, lunges & bridges. A few of the notable ones… 10xSW(L),10xBWSQ,10xSW(R),10xBWSQ, 20xSW(L),20xBWSQ,20xSW(R),20xBWSQ, 30xSW(L),30xBWSQ,30xSW(R),30xBWSQ, 40xSW(L),40xBWSQ,40xSW(R),40xBWSQ Divide the group into 2 groups. group A does TGU’s while group B skips. 2mins on each exercise – 4 rounds (total 16mins). Make a big circle – everyone goes into a strict bridge. Each person exits the circle to do pullups (ladies 3, gents 5) while the rest stay in position. We stop when everyone has had a turn

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