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JM + WarmUp (160 club)

LC-L
LC-R
Bridge (strict)
Double Jerks

1,1,0,2 is Single-KB,Single-KB, No KB, DBL-KB

Each for 1 minute without pausing between. Rest 40s between rounds. 12 rounds
1-7)  22kg,22kg,-,2x16kg
8-10)24kg,24kg,-,2x16kg
11)   24kg,24kg,-,2x18kg
12)   24kg,24kg,-,2x20kg

The objective is to maintain the same speed/rpm throughout, even when you increase the weights. Doesn't always work though *grin*

HRMax= 174  kcal= 791

JM + WarmUp (160 club)

S'bonga Sibiya turned 42 yesterday
The Dates and numbers.. 3-2-1971 42

42:9 work:rest...19 rounds before the break, which is 70/2=35s long
3x2=6 rounds, and there's 7 exercise choices on the bodyweight/plyo section and 7 on the KB section.

CoF: Randomly place a bunch of KB's in a big circle. Between each one (for this particular workout) add a mat.
You do one KB exercises for 42s, rest/move to the mat...then one plyo/Bw exercise for 42s...etc
KB:Snatch,C+P/J,Press/Jerk,Cleans,Swings(1H),Swings(2H),Sumo Deadlifts
Plyo/Bw: Scissor Jumps, Squat Jumps, Bridge or Sprawl, Pillar Lunges, Isometric Dragon Lunge(Hold at the bottom), Burpees, Tuck Jumps

JM + WarmUp (160 club)

ScissorJump+Burpee+TuckJump 10
VERY-Hi-Box-stepups 10L+10R

Clean(L+R), Press/Jerk(L+R), Snatch(L+R) : 10L+10R of each [2++]

Pullups 3

Every round the KB work increments by 2 reps per hand

JM + WarmUp (160 club)

The basic KB exercises without alternating swings. Sw2h, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+Pp/J-L(LC-L), C+Pp/J-R(LC-R)
The C+Pp/J (LC) is 50 of each. The others are 100 of each.

Using your selected KB (eg. 18kg), you do 100 reps. If you stop, pause, rest, put down, change hands, or touch the kettlebell with your non-working hand, (basically anything that would result in a NO-count) you get a penalty point.
Once you have done ALL the KB reps, you have to do as many burpees as you have penalty points.
BTW: Automatically there are 10 penalty points already since you change exercises/hands every time you switch exercises :)

The idea is to do as few (minimum 10) burpees as possible by NOT pausing at all during each set of 100 reps

JM + WarmUp (160 club)

You need a few mismatched size/weight KB's so that you have different weights in each hand to ensure that the core is always active and working hard.
Work for 55s, rest for 5s... each set of 4 exercises is done 3 loops in a row (so 12 mins work...then 40s rest before next round)
a) 1L-DL-L (1xKB)
b) BrS
c) 1L-DL-R (1xKB)
d) BrW

a) Sumo-DL (2xKB)
b) BrL
c) SqG (1xKB)
d) BrR

a) 2L-DL (2xKB)
b) EvilWheel
c) 2L-DL (2xKB)
d) BrRev

a) 1L-DL-L (2xKB)
b) Sw2h (light KB)
c) 1L-DL-R (2xKB)
d) Sw2h (heavy KB)

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JM + WarmUp (160 club)

Get Up Situps (OverHead) 8L + 8R
Double Jerks 12
Get Up Situps (Racked) 10L + 10R
Double Jerks 10

The KB's for the jerks remain constant throughout the workout, but the KB for the GuS keeps increasing untill you just can't go any heavier. When you get to your max...descend the ladder again.
If you get as far as your lightest one...start going up again.

eg. Jerks: 2x16kg or 2x18kg
GuS EDT: 16,18,20,22,24,28,32,36,32,28....