20110321 – CLASS schedule adjustment
Monday 21st March is a public holiday. As usual, we will work on the Saturday schedule.There will be only 1(one) class at 07h00-09h00 See you there!
20110316 – 05h30 – single, single, double
JM + WarmUp (160 club) KB(L) 45s, burpees 25s, KB(R) 45s, burpees 25s, KB(DBL) 45s, burpees 25s, rest 20s5 rounds… Sw, C, Pp, Sn, C+P/J KB(L) x10, KB(R) x10, KB(DBL) x10, pullups x55 rounds… Sw, C, Pp, Sn, C+P/J Increase weightsKB(L) x5, KB(R) x5, KB(DBL) x5, pullups x35 rounds… Sw, C, Pp, Sn, C+P/J HRMax= 174 kcal= 792
20110315 – 05h30 – Ring-a-ring-a-rosie
JM + WarmUp (160 club) Today we’re just gonna have some fun mixing kids games into the training in a functional way.2 rounds. Bridge + ring-a-ring-a-rosieExercise + KB exercise each for a set amount of time. We’ll use 12 exercises from Basic12 and then play around with the “rosies” to make it dynamic and varied The rosie exercises are all plyo or semi-plyometric stuff including running, jumping, bouncing, etc. Some duckwalks, bunnyhops, crab walks. Just a bunch of fun stuff around in a big circle.1) 45s:25s:75sthen increase weight…2) 50s:30s:60s HRMax= 172 kcal= 842
20110314 – 15h30 – Adham’s 333 (King Leonidas was a pussy) workout
A modified version of the 300 Sparta movie workout designed by our very own Kabelo(2) & hosted by Adham. For time…50 Burpees50 Pullups50 Box Jumps50 Floor wipers (with 60kg on the bar)50 Deadlifts (60kg)50 C+P (16kg)33 TGU’s (16kg) Scores: 29′ 22″, 43′ 50″, 57′, DNF HRMax= 175 kcal= 453 An AWESOME benchmark workout that we will be using from time to time! Thanx Adham!
20110314 – 05h30 – 101’s
20110314 – 05h30 – 101’sJM + WarmUp (160 club) Using the Basic10 [Sw2h, SwL, SwR, SwA, CL, CR, PpL, PpR, SL, SnR]…do 101 reps followed by 10 pistols for each of the 10add 1 extra pistol for luck to bring the total to 101 reps of each of 11 exercises HRMax= 169 kcal= 963