JM + WarmUp10 (12kg with slight variation in sequence – 2H SW,L SW,R SW,Alt SW…rest30…L C,R C,L P,R P…rest30…L SN,R SN) 10min Timed set – 16kg – SN 5min L, 5min R Rest 4min 10min Timed set – 16kg – PP 5min L, 5min R Rest 4min Kettlebox(4min work, 1min rest): bagwork,skip/ropejump,SW,bridge/plank + 3xPullUps for guys in the rest minute. 8 rounds. Stretch to finish
JM & WarmUp10 (variation…45s…then 15s pass KB round the body) Timed set…1min per exercise…alll on 1 side…then all on other SW,C,P,SN (L)….SW,C,P,SN (R) – 16kg Now a mixture of “The Doug” & KB’s in 4min sets. The Doug is a Bridge/Plank with your feet balanced on a ball – invented by our very own Doug who we all love (causes some core instability so it’s a bit harder than standard). We do 1min KB’s(L), 1min “TheDoug”,1min KB’s(R), 1min “TheDoug”, then 1min rest=5min set SW,C,PP,SN,SQ(goblin),Windmills,Burpees – 35mins all-in-all which includes a total of 14mins of “TheDoug” 25pullups to finish
JM & 100club light+(12kg) SN…100 per arm Medium+(24kg) Stepups on the side of the ring(slooooow & controlled) 10(L)/10(R) repeat with KB in other hand (to shift the balance of the core) 10(L)/10(R) repeat with KB in racked position 5(L)/5(R) Heavier(32kg) – repeat 3(L)/3(R) DBL (2x32kg) – repeat 3(L)/3(R) Grab kettlebell by the horns (like a goblin SQ) and jump up (both legs at once) onto side of the ring x10 Bridge/Plank – everyone in a circle…each person gets a turn to go do pullups while the others stay in position (girls=5/guys=10) EvilDawn situps x5 each side Janda’s on 2nd
JM & Lazy15 A nice long timed set of C&PP/C&J 10mins(L)/10mins(R) – 16kg short rest Partial repeat…heavier 3mins(L)/3min(R) – 24kg Pullups – as many as you can do in 25mins (any sequence,rest whenever you want etc) Must be good form. Start from a deadhang. Only count the rep if you touch the bar to your throat or under your chin. I managed 163.
I HAD planned to do the following…. On Easter Friday, Saturday & Monday we will be doing the Kettlebox & Rammstein workouts at 7am! BUT Steve is locking us out of the gym on Friday, so Friday isnt gonna happen.Sorry. NO class on Friday Oh…and the music…it SHALL be RAMMSTEIN! to clarify…. it SHALL be RAMMSTEIN!!!!