20200325-Wed

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The layout is Seconds (NOT reps)     Exercise The workout sequences – ~50/51mins long KettleBell Workout WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro 30++10 Rest 40 Bumps 2 30 Swings 2 30 Lockout 2 40 Cleans 2 30 Leap Frog 40 Sumo Row 2 40 See Saw Press 50 Jerks 2 30 Leap Frog 40 Ninja Pushups 60 Long Cycle 2 30 Leap Frog x6 KettleBell Workout WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro 30++10 Rest 40 Squats 30 Any Jumps 30 30 30 hold 30 Leap Frog 40 Walking Bridge 40 Overhead Lunge L,R 50 Pillar Dragon L,R 30 Leap Frog 40 Pushups 30 Leap Frog x6

20200324-Tue

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The layout is Seconds (NOT reps)     Exercise The workout sequences – ~47/48mins long BodyWeight Workout WotD:20200324-Tue(BW):Impetus or 20200324-Tue(BW):SecondsPro 30++15 Rest 60 Skipping 60 Squats 50 Bridge 30 Jerk Jumps 40 Reverse Bridge 30 Scissor Jumps 40 Squats 40 Jack knives 30 Ratchinsky Jumps 30 Bicycle x6 KettleBell Workout WotD:20200324-Tue(KB):Impetus or 20200324-Tue(KB):SecondsPro 30++15 Rest 60 Squats 50 Bridge 30 Jerk Jumps 60 Jerks L,R 40 Reverse Bridge 30 Scissor Jumps 60 Snatch L,R 40 Jack knives 30 Ratchinsky Jumps x5

20200323-Mon

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The Corona pandemic has necessitated a change to training timing and space. To assist you to keep fit and healthy, we are going to offer online daily WotD’s(Workout of the Day). I will keep the initial WotD’s very simple in terms of timings so that you can use a clock or something if you don’t have a fancy timer (see below and see this post for recommendations). There will be 2 attached workout files: BW=BodyWeight option, KB=KettleBell option. There will be 2 formats: XML=Impetus Pro, SecondsPro version. To import the workout in both cases, you need the “professional” versions

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20150630 Ab/Core Tuesday

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We need to do some ab/core work and keep the heart rate low. 4 rounds… 60 Wheel 80 Get Up Sit Up 80 Other side 60 Wheel 40 Walking Doug 60 Wheel 50 Ninja Push Up 60 Wheel 80 Weighted Sit Up 60 Wheel 40 Iron Cross Bridge 60[++5] Rest Impetus file is here Typical HR profile… (to follow)

20150629 Darryl B/D workout

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In the usual tradition – it’s one of our members B/D, so we use the numbers from their date of birth as the basis for today’s workout. Darryl 29/6/1973 (42). We have 6,19,29,42,73 to play with, so… 6 types of ab/core exercise, 6 types of KB exercise/drill, with times to match. 6 rounds of 42s Snatch Left 42s Snatch Right 42s Strict Bridge 29s Swings2 29s Bridge Left 29s Bridge Right 73s Cleans2 19s Jumps 42s Walking Bridge 19s Reverse Bridge 29s Hipper Bridge 73s Jerks2 42s Rest Impetus file is here Typical HR profile… (to follow)