JM & WarmUp A circle. Alternate between KB,theDoug Round 1: 30s 16kg. 10mins without rest Round 2: 45s 20kg. 15mins without rest SN(L) 45s, rest 15s,SN(R) 45s, rest 15s – 24kg – 4 sets each side. Bridge 5min to finish
JM & WarmUp A circle. We’ll alternate between KB,theDoug Round 1: 30s 16kg. 10mins without rest Round 2: 45s 20kg. 15mins without rest Round 3: 45s 20kg. 15mins without rest and change to the walking bridge version of theDoug Round 4: 30s 24kg. 4mins without rest and change to the jumping bridge version of theDoug
JM & WarmUp A circle of friends again. KB’s, then bodyweight exercise. KB,pushups,KB,situps,KB,BWSQ,KB,lunges(L),KB,lunges(R) etc. 1 round working 30s on each. increase weight, and increase time to 45s. Just in case you missed it, there is NO resting. That kills 1 hour in total. Bearwalks etc for 15mins. I forgot the rest. (I really gotta start doing these straight after so I remember it all)
JM & WarmUp10 Somebody commented…”It’s been a while since we did any pullups” the other day, so let’s make up for that! How many pullups can you do in 1 hour? Max for the day 363. The ladies worked as a team and all did 117. Other score 318. Some guys forgot to count! oops.
JM & WarmUp Variations on VO2max 1st a calibration set & 7min of std VO2max – work(L) 15s, rest 15s, work(R) 15s, rest 15s, repeat then VO3max – work(L) 15s, work(R) 15s, rest 15s, repeat VO2max+ – work(L) 30s, rest 15s, work(R) 30s, rest 15s, repeat VO4max – work(L) 15s, BWSQ 15s, work(R) 15s, rest 15s, BWSQ 15s Some “skiing” to finish up the legs – 90s, 75s, 60s, 120s with 30s rest between each