JM + WarmUp (160 club) KB Basic 12 x21 reps DuckwalkBunny HopsBearWalkLizardWalkFarmersWalkSteveCotter OH lungeSpiderman CrawlSide Squat WalkWalking Seesaw PressStepping Swing (forwards)KB LeapFrogStepping Swing (sideways) ie. 21 Sw2h, Duckwalk 40m out&backie. 21 SwL, BunnyHops 40m out&backetc for each of the 12
JM + WarmUp (160 club) 20 L1-12-1 of any of… [Burpee OR DeepBoxSquatJumps]20 R1-11-1 of any of… [GetUpSitups(L+R) OR HamStrung(L+R) OR Pistols(L+R)] To summarise… #1 20,1,20,1#2 20,2,20,2#3 20,3,20,3etc
JM + WarmUp (160 club) 76s 24s 76s 24s 76s 24sSwL ScJ SwR ScJ Sw2 ScJCL ScJ CR ScJ C2 ScJPp/J-L ScJ Pp/J-R ScJ Pp/J-2 ScJSnL ScJ SnR ScJ Sw2 ScJC+Pp/J-L ScJ C+Pp/J-R ScJ C+Pp/J-2 ScJ 2 rounds of each
Class times will be slightly different for the next 3 weeks (starting tomorrow 20 December 2011). There will be one morning session at 06h00 Mon-Fri, and one evening session at 18h00 Mon-Thu. Saturdays will remain unchanged at 07h00. Public holidays, including special XMAS (Sunday) and New Years Day (Sunday) sessions will be the same as Saturday at 07h00. The 1/1/2012 workout challenge (optional) – 2012 snatches with only one hand change (men 12kg, ladies 8kg). There will be an alternative workout for anyone who does not wish to attempt this challenge. Normal class schedule will resume on
JM + WarmUp (160 club) 7 Rows as follows:1L-DL-L, 1L-DL-R, CL, BurpeesDragonLunge Isometric hold R, DragonLunge Isometric hold L, SnR, BurpeesCR, Pp/J-R, GuS(racked), BurpeesPpL, SnL, BrS, BurpeesDeepBoxSquatJumps, DoubleKB-Squats, MountainRun, BurpeesDoubleJerks, DoubleKB-Deadlift, Sw2h, BurpeesTGU, CossackSquats, ScissorJumps, Burpees Work 80s, rest/setup 10s. Do all 3 from the row, then finish the row with Burpees. Rest 20s at the end of the row. Move to next row.Twice on each row