20111117 – 05h30 – 10-24-16

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JM + WarmUp (160 club) Grab 4 KB’s – 1 heavy one, and one heavier (eg. 24kg and 32kg) and a pair of medium/light ones (2x20kg)We use the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R 1) 10 reps from Singles10 with your lighter KB(24kg) .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]2) 24 reps from Singles10 with your lighter KB(24kg) .. each followed by GuS 5L+5R with the heavier KB(32kg) [there’s 10 sets of GuS’s]3) 16 reps from Singles10 with your lighter KB(28kg) .. each followed by GuS 5L+5R with the heavier KB(36kg) [there’s 10 sets

20111116 – 05h30 – Balance of a minute

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JM + WarmUp (160 club) TGU-L x1 … plus KB-L to finish the minute, rest 10s, TGU-R x1 … plus KB-R to finish the minute, rest 10s… For Sw,C,P,Sn,C+P At end of round, rest 50sIncrease weight of KB, repeat 5 roundsBasically work 60, rest 10…x10

20111115 – 05h30 – Circle of Frogs

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JM + WarmUp (160 club) 64s KB-move36s KB-LeapFrogsWe have the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R 3 rounds

20111114 – 05h30 – Lauren’s birthday workout (psycho legs)

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JM + WarmUp (160 club) Lauren: 1978-11-14 33yrs oldShe like legs (don’t we all!!?) and abs 11 exercisesTuck JumpsHamstrungDeep Box SquatsScissor JumpsDragon LungesPillar LungesEvil WheelSquat Jumps (bodyweight)HiBox StepUpsAirborne Lunge PistolSteve Cotter Overhead Lunges (forward/backwards on the spot) Work: 78sRest: 14sSets: 33

20111112 – 07h00 – Slow Poison 10-16-24

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JM + WarmUp (160 club) We have the Singles10 – SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-RWe have these… 1) Burpees with Clapping Pushup2) Scissor Jumps3) Pullups4) Evil Wheel Round 1: 10 reps of the Singles10 (eg. SwL) followed by 5 reps of one of the 4 listed above – repeat till you have done each of the Singles10Then do 10 Burpees, TGU 5L+5R, SwA x100You can increase weights here if you want to – optional but HIGHLY recommendedRound 2: 16 reps of the Singles10 (eg. SwL) followed by 5 reps of one of the 4 listed above – repeat till you have done each