20110730 – 07h00 – 54-21-45
JM + WarmUp (160 club) KB exercise: 54sSqG: 21sSkip or Pushups or BrW or HiBoxStepups 45s KB= SwL, SwR, SwDBLCL, CR, C-DBLPpL, PpR, PpDBLSnL, SnR, SnDBLC+P-L, C+P-R, C+P-DBL 15 moves – twice each HRMax= xxx kcal= xxx
20110728 – 05h30 – Double Psycho Diablo Rammstein5
JM + WarmUp (160 club) Similar to before, but ALL doubles!!!!! OK – just kidding. People would stop loving me if we did this 🙂 45s Kettlebells30s Abs/Cardio (Evil Wheel, Reverse Bridge or skipping)4 sets of 12 with 20s rest between sets HRMax= xxx kcal= xxx
20110727 – 05h30 – Double Diablo Rammstein4
JM + WarmUp (160 club) The standard Rammstein workout is..4 stations at each of 4 sites1) 30s at each station within a site, rest 30s, next site…. once all 4 are done, skip for 4x30s(2mins)2) 45s at each station within a site, rest 45s, next site…. once all 4 are done, skip for 4x45s(3mins)3) 60s at each station within a site, rest 60s, next site…. once all 4 are done, skip for 4x60s(4mins) This time we’ll use NO skipping, and 5 sites.The sites are1.Swings2.Cleans3.Presses4.Snatches5.C+P To split them into 4 stations per site, we do…LeftDoubleRightDouble HRMax= xxx kcal= xxx
20110726 – 05h30 – Diablo Rammstein3
JM + WarmUp (160 club) The standard Rammstein workout is..4 stations at each of 4 sites1) 30s at each station within a site, rest 30s, next site…. once all 4 are done, skip for 4x30s(2mins)2) 45s at each station within a site, rest 45s, next site…. once all 4 are done, skip for 4x45s(3mins)3) 60s at each station within a site, rest 60s, next site…. once all 4 are done, skip for 4x60s(4mins) This time we’ll use NO skipping, and 5 sites.The sites are1.Swings2.Cleans3.Presses4.Snatches5.C+P To split them into 4 stations per site, we do…L, R, AnyHow, Double HRMax= xxx
20110725 – 05h30 – Psycho Rammstein2
JM + WarmUp (160 club) Saturdays PsychoRammstein was such fun we decided to do it again with a slight modification… replace Burpees with ScissorJumps So…exercise #1 30s, ScissorJumps 15sexercise #2 30s, ScissorJumps 15sexercise #3 30s, ScissorJumps 15sexercise #4 30s, ScissorJumps 15srest 30s….then to next site and repeat patternround 2 is 45s instead of 30s, and round 3 is 60s Being a NICE person, I decided that the ScissorJumps would be 15s throughout the workout, so even when the other times increment to 45s or 60s, the ScissorJumps stay at 15s Squat PressPress/Jerk (Double)Cleans (Double)Swings (Alternate) Snatches (Left)Snatches (Right)Bottom Up