28th April 2016 - Solo Training

Training Session at Element Athletics:

5mins skipping
2x bear crawls
2x backwards bear crawls
2x lizard crawls 2x walking lunges

 3 rounds without stopping of:

5x KB swings R/L
5x KB cleans R/L
5x KB clean & press R/L
5x KB snatch R/L
60sec rest

3 rounds without stopping of:

10x KB lunge R/L
10 pushups
5 x pistol squats R/L
10 pushups
60 sec rest

3 rounds without stopping of:

5 chinups
10 pushups
5 pullups
10 chinups

Wednesday August 17th

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

30 x Weight Vest Medicine Ball Pushups

20 x Weight Vest Dips

20 x Weight Vest Pullups

20 x Weight Vest Burpees

12 x Jump Ring Muscle Ups

80 x 45lbs Kettlebell Body Circles (40 each way)

48 x 45lbs Kettlbell Figure 8's with Upright Clean (24 each way)

24 x 45lbs Kettlebell Inverted Snatch (12 each side)

48 x 70lbs Kettlebell Swings (24 each side)

2 x Bar Muscle Ups (5 attempts)

100 x Jumping Jacks

50 x Side Hurdles

8 x Stair Sprints

50 x Bosu Breakdowns

20 x Swiss Ball Breakdowns

20 x Swiss Ball Jack Knives

12 x Tire Flips

500M row - 1min 47secs

Wednesday August 10th

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

1000 x Speed Rope Skips

300 x Punch Outs


1km Row - 3min41secs


20 x Weight Vest Stair Sprints

20 x Weight Vest Pullups

30 x Weight Vest Medicine Ball Burpees

12 x Weight Vest TRX pushups

12 x Weight Vest Slider Pushups

4 x Weight Vest Chirpees


12 x 160lbs Dumbbell Deadlifts

12 x 200lbs Dumbbell Deadlifts


6 x SandBag Clean & Press

6 x SandBag Snatches


Ring & Bar Muscle-up technique practice

Wednesday August 3rd

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

15 x Stair Sprints

125 x Jumping Jacks

100 x Medicine Ball Side Touches

30 x Inchworms


300 x Speed Rope Skips

24 x 90lbs Barbell Burpee Clean & Press

36 x 45lbs Kettlebell Snatch (18 each side)

36 x Bosu Breakdowns

12 x 55lbs Kettlebell Rows (6 each side)

24 x 70lbs Kettlebell Rows (12 each side)


200M 160lbs Dumbbell Farmer Walk

12 x Tire Flips

2 x 500M Row

48 x 12lbs Sledge Hammers

40 x 6lbs Sledge Hammers

60 x Slideboard Skaters


75 x 6lbs Rope Skips

90 x 4lbs Rope Skips

36 x Medicine Ball Hand Springs

24 x Medicine Ball Burpee High Jumps

Wednesday July 20th

Session:

45mins BJJ Grappling Sparring

60 x Medicine Ball Pike Situps

60 x Medicine Ball Side Touches

60 x Medicine Ball Mountain Climbers

30 x Swiss Ball Breakdowns

30 x Swiss Ball Jack Knives

30 x Incline Medicine Ball Pushups

15 x Chirpees

30 x Swiss Ball - Double 45lbs Dumbbell Press

30 x Bosu Ball - 40lbs Dumbbell Row

24 x 40lbs Dumbbell Swing

24 x 40lbs Dumbbell Snatch

24 x 60lbs Dumbbell Swing

24 x 60lbs Dumbbell Snatch

6 x 115lbs Barbell Clean

6 x 115lbs Barbell Clean & Press

Wednesday July 13th

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

30 x Swiss Ball Jack Knives

20 x Swisball Circles

20 x Swissball Sides

20 x Swissball Prayers

10 x Stair Sprints

120 x Bosu Side Skips

30 x TRX Pullups

60 x Medicine Ball Mountain Climbers

12 x Ab Wheel Rollouts

6 x Ab Wheel T Rollouts

4 x Ab Wheel Fly Rollouts

60 x 6lbs Rope Skips

4 x Battle Rope sets

500M Row

16 x Tire Flips

16 x 8lbs Sledgehammers

16 x 16lbs Sledgehammers

80 x Slider Sprints

8 x Sand Bag Snatch

12 x Jump up Ring Dips (Muscle up training)

8 x 90lbs Double Kettlebell Suitcase Deadlift (4 each side)

8 x 110lbs Double Kettlebell Suitcase Deadlift (4 each side)

5 x 230lbs Quad Kettlebell Suitcase Deadlift

Thursday June 23rd

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

10 x Stair Sprints

200M Row Sprint

12 x Box Jumps

12 x Tire Flips

32 x Sledge Hammers (16 each side)

30 x Tire Drags

100 x 6lbs Rope Skips

12 x Strap Pullups

16 x TRX Pushups

10 x Slide Board Pushups

5 x Inverted Kettlebell Pushups

5 x Chirpees

16 x Medicine Ball Pushup Burpees

16 x Sandbag Cleans

12 x Sandbag Clean & Press

10 x Large Sandbag Clean & Press

30 x 60lbs Kettlebell Snatches (15 each side)

10 x Battle Rope Squats

4 x Battle Rope Sprints

Tuesday - June 21st

Session:

50 x Jumping Jacks

5 x Downward Yoga Stretch

60 x Medicine Ball Pike Situps

60 x Medicine Ball Side Touches

20 x Inverted Medicine Ball Pushups

20 x Spiderman Pushups

20 x Side Touch Pushups

20 x Top Touch Pushups

20 x Hindu Pushups

20 x 135lbs Back Squats

10 x 185lbs Back Squats

20 x 135lbs Deadlifts

10 x 205lbs Deadlifts

20 x 135lbs Barbell Cleans

10 x 135lbs Barbell Clean & Press

15 x Pullups

1Hour Brazilian Ju-Jitsu:

Warmup:
Rolls, Triangles, shrimping, leg swings etc

Matador Pass - knee on belly

Shaolin Guard Pass from closed guard - Matador Pass - knee on belly

Counters to Matador Pass (replacing guard):

Top Leg Swing arc, Bottom Leg Cross over, Roll out

Counter to Shaolin Guard Pass:

De La Riva Guard - Belt grab - Take back with Hooks

Thursday June 2nd

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

7 x Stair Sprints

12 x Agility Ladder (Various)

100 x 1lbs Rope Skips

100 x 4lbs Rope Skips

100 x 6lbs Rope Skips

200M Row Sprint

2 x 100M Row Sprint

2mins Bike Sprint

15 x Battle Rope Squats

5 x Chirpees

24 x 45lbs Kettlebell Twist Lunge

20 x 70lbs Kettlebell Halos

40 x 45lbs Ketllbell Snatches

150 x Slider Sprints

12 x 70lbs Kettlebell Clean & Press

Wednesday May 10th

Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

2 rounds of:
500M Row
8 Supermans
8 Swiss Ball Breakdowns
10 Medicine Ball V-ups
8 Hanging knee raises

10 Slide Out Pushups
10 Slide Up Pushups
20 Medicine Ball Pushups
12 Inverted Medicine Ball Pushups
6 Spidermans Pushups

20 x 70lbs Kettlebell Clean & Jerk
30 x 35lbs Kettlebell Snatch
20 x 45lbs Kettlebell Snatch
18 x 70lbs Kettlebell Snatch
50 x 45lbs Kettlebell Swing
30 x 70lbs Kettlebell Swing
30 x Burpees
50 x 6lbs Rope Skips
10 x 200lbs Dumbbell Deadlift
9 x Rope Pullups