JM + WarmUp (basic10 for 1 min each) The pyramid is Burpees. On every set you do 10 Double Jerks. You can (optional) add some skipping. Skip as fast as you can for as long as you can last, then next round1) 1x Bp, 10x J2, optional [SprintSkipping]2) 2x Bp, 10x J2, optional [SprintSkipping]3) 3x Bp, 10x J2, optional [SprintSkipping]1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
Long Cycle: 20kg(men), 14kg(ladies)One Arm C+J, changing hands every minute for 1 hourMinimum pace 10rpm, generally 12rpm, max 15rpm (obviously the final minute on each side is at max pace) Thou shalt NOT put down!!!!! 1200kcal in 60 mins. Thanks to @Adham Stoltz (aka “bastard”) There will be many more similar sessions coming soon, with evil twists to spice ’em up
JM + WarmUp (160 club) As with yesterdays session, we use these KB exercises. Everything for 45s.SwL,SwR,RussianTwist,Sw2,CossackSquatsCL,CR,DeckSitups,C2,DeckSquatsJ-L,J-R,PillarLunge-L,PillarLunge-R,J2,JackKnifeSnL,SnR,GobletSquats,LC2,KickOuts LC2=Clean+Press/JerkAnything that has x2 is the Double-KB version Work 21 sets of 45s, then rest 45s. 4 rounds in all
JM + WarmUp (160 club) As with yesterdays session, we use these KB exercisesSwL,SwR,Sw2CL,CR,C2J-L,J-R,J2SnL,SnR,LC2 LC2=Clean+Press/JerkAnything that has x2 is the Double-KB version The alternative or active rest is skipping.Pick any one of the exercises, or the “active rest” option, and execute for 80 secs. At the end of that time, switch to a different on (or keep the same one going for another 80s)You may NOT stop, or rest at any point – just keep working 🙂
JM + WarmUp (basic10 for 1 min each) A simple pyramidSwL,SwR,Sw2CL,CR,C2J-L,J-R,J2SnL,SnR,LC2 3-12-3