JM + WarmUp (160 club) Evil WheelSwingupsDeck SitupsInchWormBulgarian BagFloor WipersStatic Lizard”walk”KB woodchopKB-crunchL-sit(as long as possible)Winshield WiperOver the body pass Hamstring Snatch drillBridge WalkingBridge JumpingTheDoug Walking (WalkingBridge on a ball)TheDoug Jumping (WalkingBridge on a ball) HiBox StepUpsDeepBox Squat jumps Snatches
JM + WarmUp (160 club) Deep Box Squat JumpsDouble Clean+PressSnatchPull Hamstring drillSnatches (L+R)Jerk Specific SquatsPullups 3++ (add 3 reps every round) HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Johnnies birthday – 27/6/1975 36yrs oldWork 36s rest 19s x27 sets. Rest 75s and repeat 6 exercisesEvil WheelRenegade RowsSeeSaw pressBurpeesSwings Alternating (heavy)Double Cleans Finish with 36 TGU’s HRMax= xxx kcal= xxx
JM + WarmUp (160 club) Skip 2m, EW 2m,Skip 2m, EW 2m Deep Box Squat Jumps x16, Walking Bridge x16 – for 8mGetUpSitups 5L/5R, TGU lunge with KB O.H 5L/5R – for 8mDBL squat press x8, BulgarianBag or KB-leapfrog x8 – for 8mTGU 3L/3R, SwA(x32) – for 8mSteve Cotter Lunges O.H + Double P/J or LongCycle – for 8m
JM + WarmUp (160 club) 1) SwL …. Sn(L or R)2) SwR …. Sn(L or R)3) CL ….. Sn(L or R)4) CR ….. Sn(L or R)5) PpL …. Sn(L or R)6) PpR …. Sn(L or R)7) Sw2H … Sn(L or R)8) C+P-L .. Sn(L or R)9) C+P-R .. Sn(L or R) 1-9-1