JM + WarmUp (160 club) Choose yourself 5 KB’sTGU: 10L + 10RScissorJumps: (Yes, this is the antidote for yesterday) 10 pairs of ScissorJumpsJanda Situps: 3 reps Start at he lightest KB. Go up the density pyramid and down again
JM + WarmUp (160 club) Basic12 (a set on each of 12): 14 reps of the KB exercise + 10 pairs of ScissorJumpsBasic12 (a set on each of 12): 27 reps of the KB exercise + 13 pairs of ScissorJumps Increase KB and repeat
JM + WarmUp (200 club) Shannon had her birthday on Wednesday. 22-2-74 (38yrs).As per the tradition we use the numbers of her date of birth and age to make up a workout. 22 exercises, 74 reps on each. A maximum of 2 attempts to get through the 74 (ie. you get 1 rest/pause/stop per set of 74)If you stop >1 you get 1 penalty point per stoppage. 1 penalty point=1 TGU SwL, SwR, SwA, Sw2h, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, LC-L, LC-RSw2, C2, Pp/J2Burpees, EvilWheel, GobletSquats, DragonLunge, KB-leapfrog, GuS, SpetsnazRoll and of course 38 scissorJumps to finish up.
JM + WarmUp (160 club) BoxingKB-single-LSkippingKB-single-REvil WheelKB-doubles Each for 1 min with a 40s rest between rounds. 7 rounds Sw Sw2C C2Pp/J Pp/J2Sn Sw2LC LC2Sn Sw2LC LC2
JM + WarmUp (160 club) Double Jerks. Men 2x16kg, Ladies 2x10kg.8 Sets in each round1) 20:402) 24:363) 28:324) 32:285) 36:246) 40:20 The morning group have longer, so they did an extra round7) 45:15