JM + WarmUp (160 club) Deep Box Squat Jump 12Get Up Situp (Racked & Heavy) 5+5Hamstrung 10+10TGU (Medium) 3+3 The DeepBoxSquatJump and HamStrungs are done in an increasing weight pyramid14,16,18,20,22,24,28,24,22,20,18,16The GuS is Heavy (eg. 32kg) and remains constant throughout the workoutThe TGU is Medium (eg. 24kg) and remains constant throughout the workout
JM + WarmUp (160 club) Hubert born 17/12/1970 and is 41yrs oldThe numbers we need… 70, 41, 12, 17, 19 1)Intro… 2)multiple worksets… 3)exit 1) SqBw x702) Double-C+P/J x41, HiSpeedTuckJumps x41, AnyHow Cleans x12+12, Burpee (with clapping pushup for guys) x17, SeeSaw Press 19+19, Pistol x12, EvilWheel x17, Spetsnaz Roll x12 [4 rounds]3) SqG x70
JM + WarmUp (160 club) J2=DoubleJerks. The plan is to work LIGHT. Guys: 2×12/2×14 Gals: 2×8/2×10Bp=Burpee, E/W=EvilWheel, TJ=TuckJump, PU=Slow..strict…pushups, ScJ=ScissorJumps, BrW=Walking BridgeSqBw 20J2 20E/W 12J2 19Bp 12J2 18TJ 12J2 17PU 4J2 16ScJ 20J2 15BrW 20Run 1 lap repeat
JM + WarmUp (160 club) Adham has kindly volunteered to take the classes, so we’ll implement one of his workout systems1)Intro… 2)multiple worksets… 3)exit 1) Skip/RopeJump x6002) Double Swing x36, BoxJump x12, Double Cleans x18, KB-Burpee x9, Double Press/Jerk x18, Pullup/Swingup x12, KB-Halo x36 [3 rounds]3) Skip/RopeJump x400
JM + WarmUp (160 club) SOME of the participants from yesterdays 1000th workout & challenge are just a teeney bit tender today, so we’ll do something not too challenging to aid in the recovery. Grab 4 KB’s. 2x light, 1x medium, 1x heavy (eg 2×16, 1×20, 1×24)Work 54s, Rest 6s… 10 sets in a row… rest for 50s…5 rounds Sw2h, Br/EW, SwL, Br/EW, SwR, Br/EW, SwA, Br/EW, DBL-Sw, Br/EW, Rest 1) 24kg, 20kg, 20kg, 24kg, 2x16kg2) 24kg, 22kg, 22kg, 24kg, 2x16kg3) 24kg, 22kg, 22kg, 24kg, 2x18kg4) 28kg, 22kg, 22kg, 28kg, 2x18kg5) 28kg, 28kg, 28kg, 28kg, 2x22kg