JM + WarmUp (160 club) Janda situps 5Sw2h 30PushUps 10SwL/SwR 30/30Pullups 5SnL/SnR 20/20Renegade Rows L/R 8/8PpL/PpR 16/16Oblique Hip Tilt with KB in racked position on the hip 8/8C+P-L/C+P-R 12/12SwA 50 HRMax= 175 kcal= 843
JM + WarmUp (160 club) Round 1: 10 reps of basic12 moves, 1x TGU, 1x Burpee, run 40m, repeat (~30mins – keep increasing weight as you go)Round 2: 10 reps of basic12 moves, 1x TGU, 1x SqG, 1x Burpee, bounding for 40m, repeat (~30mins – keep increasing weight as you go)
JM + WarmUp (160 club) BoundingSet up KB’s in pairs – increasing in weight as they go along. 1.75m (~6ft) apart.You’re gonna jump/bound/leap from start line to 1st pair…then do the require exercise at that point (on or off the KB handles as appropriate)…then jump/bound/leap to next one and repeat.Easy exercises… 4 loops. Medium ones 3 loops, Hard stuff 2 loops1) Pushup (On the handles)2) Dip (On the handles)3) Deadlift (obvious)4) BurpeeThese are 4 loops 5) Pushup AND Dip6) Deadlift AND BurpeeThese are 3 loops 7) Pushup AND Dip AND Deadlift AND BurpeeThis is 2 loops Then a ladder
JM + WarmUp (160 club) Skip for 40s, KB exercise(L) for 60s, KB exercise(R) for 60s -> using the Basic12 as a template [SwL,SwR,CL,CR,PpL,PpR,SnL,SnR,C+P-L,C+P-R,Sw2h,SwA].Every 6(skip+L+R) you go up a weight. There enough time for 4 sets – 20,22,24,28kgIn total thats 64m work with NO rest. HRMax= 169 kcal= 1059
JM + WarmUp (160 club) Tabata’s 20:10 x12 (ie 6mins) on the same hand/side/exercise.8 exercises – the KB ones are medium weight(20kg/22kg), and the ground work is heavy(28kg/32kg) SnL, SnR, GuS-L(racked), GuS-L(racked), PpL, PpR, GuS-L(OH), GuS-L(OH) HRMax= 154 kcal= 518