Workout - Monday Dec 21st

Session:

2km Row

45 x Swiss Ball Preachers

45 x Swiss Ball Breakdowns

45 x Swiss Ball Mountain Climbers

60 x Medicine Ball Pike Situps

60 x Medicine Ball Side Touches

30 x Medicine Ball V-ups

60 x 45lbs Kettlebell Cleans (30 each side)

60 x 45lbs Kettlebell Swings (30 each side)

30 x 45lbs Kettlebell Clean & Press (15 each side)

30 x 45lbs Kettlebell Snatches (15 each side)

30 x double 45lbs Kettlebell Front Squats

20 x Pullups

Wednesday Session - Dec 16th

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

3 x 40 Irish Steps

3 x 20 Slideboard Skaters

3 x 15 SwissBall Preachers

3 x 8 Medicine Ball Burpees

3 x 20 TRX Mountain Climbers

3 x 25 Weight Bar Jumping Jacks

3 x 10 Box Jumps

3 x 12 Side Hurdles

3 x 12 5lbs Superman Bridges

3 x 12 Hanging Knee Tucks

3 x 12 V-ups

2 x 20secs Battle Ropes (Both Arms)

2 x 20secs Battle Ropes (Alternating Arms)

2 x 20secs Battle Ropes (Right Arm/Left Arm)

20secs (Both Arms/Alternating Arms/R Arm/L Arm)

20 x Pull-ups

20 x 70lbs Kettlebell Cleans

10 x 90lbs Kettlebell Cleans

Workout - Thursday 25th Nov

Session:

60x Swiss Ball Breakdowns

60x Swiss Ball Preachers

60x 14lbs Medicine Ball Pike Situps

60x 14lbs Medicine Ball Side Touches

10x Swiss Ball dbl 55lbs Dumbell Press

8x Swiss Ball dbl 60lbs Dumbell Press

5x Swiss Ball dbl 60lbs Dumbell Press

10x 135lbs Barbell Back Squat

10x 185lbs Barbell Back Squat

10x 205lbs Barbell Back Squat

10x 205lbs Barbell Deadlift

10x 225lbs Barbell Deadlift

2x 315lbs Barbell Deadlift (NEW PB)

24x 45lbs Kettlebell Cleans (12 each side)

20x 45lbs Kettlebell Clean & Press (10 each side)

20x 45lbs Kettlebell Snatches (10 each side)

20x 45lbs Kettlebell Swings (10 each side)

20x 45lbs Kettlebell Windmills (10 each side)

4x 45lbs Kettlebell Turkish Getups (2 each side)

Wednesday Session - Nov 17th

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

2x 1min plank

2x 30sec R side plank

2x 30sec L side plank

60x Medicine Ball V-ups

60x Medicine Ball Side Touches

20x Extended Supermans

10x 5lbs Supermans

100x 5lbs PlyoRope skips
100x 3lbs PlyoRope Skips
100x 1lbs PlyoRope Skips
100x Reg Rope Skips
100x SpeedRope Skips

48x Bosu Pushups (24 each side)

36x 40lbs Dumbbell Rows (18 each side)

24x 90lbs Kettlebell Front Squats

30x Medicine Ball Jump Lunges

5:20 Row - for distance (1362M)

10x Chirpees

Wednesday Session - Nov 3rd

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

20x Tire Flips

500M Row

'Move the Pile'

16x 45lbs Kettlebell Cleans (8 each side)

'Move the Pile'

12x 52lbs Kettlebell Cleans (6 each side)

20x 60lbs Kettlebell Cleans (10 each side)

10x 72lbs Kettlebell Cleans (5 each side)

8x 90lbs Kettlebell Cleans (4 each side)

10x 45lbs Kettlebell Snatches (5 each side)

10x 52lbs Kettlebell Snatches (5 each side)

10x 60lbs Kettlebell Snatches (5 each side)

8x 45lbs Kettlbell Clean & Press (4 each side)

8x 60lbs Kettlebell Clean & Press (4 each side)

10x 60lbs Kettlebell Windmills (5 each side)

6x 60lbs Kettlebell Turkish Getups (3 each side)

2x 72lbs Kettlebell Turkish Getups (1 each side)

5x double 60lbs Kettlebell Thruster Cleans

5x Hanging Leg Raises

4x Hanging Leg Raises (half circle)

2x Hanging Leg Raises (full circle)

Wednesday Session - Oct 20th

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

20x Tire Flips

100x Irish Steps

100x Jumping Jacks

24x Bosu Breakdowns

60x Medicine Ball Mountain Climbers

40x Bosu Twist Medicine Ball Lunges

20x Lunges w/ double 20lbs Dumbbell press

48x 45lbs Kettlebell Cleans (24 each side)

36x 45lbs Kettlebell Clean & Press (18 each side)

24x 45lbs Kettlebell Full Swings

36x 45lbs Kettlebell One-Handed Swings (18 each side)

18x 45lbs Kettlebell Turkish Getups (9 each side)

18x Burpee Box Jumps

30x 45lbs Kettlebell Snatches (15 each side)

10x TRX Pushups

10x Hanging Leg raises

3x Wide Grip Pullups

3x Chinups

5x 25lbs weighted Pullups

5x 25lbs weighted Chinup

5x 25lbs weighted Dips

Workout - Weds, October 13th

50 x Jumping Jacks

60 x 14lbs medicine ball pike situps

60 x 14lbs medicine ball side touches

40 x Swissball breakdowns

40 x Swissball mountain climbers

40 x Swissball preachers

4mins 20/10 tabata bike

15 x 25lbs pullups

20 x pullups

20 x 25lbs renegade row - side raise

20 x 135lbs barbell back squat

10 x 185lbs barbell back squat

21 x 135lbs bench press

12 x 95lbs barbell clean&press

Wednesday Session - Sept 22nd

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

21x Tire Flips

60x PlyoRope Skips

90x Irish Steps

48x Heavy SledgeHammers (24 each side)

3x 50M Wind Sprints

3x 200M Row Sprints (100M active rest)

24x Bosu Breakdowns

12x Chirpees

20x Box Jumps

30x Medicine Ball Burpees

20x Ab Wheel Rollouts

14x TRX Pushups

16x 90lbs Kettlebell Front Squats

24x 45lbs Kettlebell Renegade Rows

40x 45lbs Kettlebell Snatches (20 each side)

30x Medicine Ball Pike Situps

30x Medicine Ball Side to Sides

16x Agility Ladder Sprints (J-Jacks, One-Leg Hops, Front, Side)

Sunday - Sept 19th

Warm Up:

500M Row

100reps Skipping Rope

50x Jumping Jacks

Session:

50x 12lbs Medicine Ball Pike Situps

50x 12lbs Medicine Ball side to sides

20x Swiss Ball Breakdowns

20x Swiss Ball Preachers

20x Medicine Ball Incline Pushups

20x Double 45lbs Kettlebell Lunges

20x Walking Lunges

30x Double 45lbs Kettlebell Deadlift

30x Double 45lbs Kettlebell Front Squats

10x Double 45lbs Kettlebell Jump Squats

10x Double 45lbs Kettlebell Thrusters

10x Double 45lbs Kettlebell Cleans

20x 45lbs Kettlebell Snatches (10 each side)

20x 45lbs Kettlebell Clean & Press (10 each side)

20x 45lbs Kettlebell Windmills (10 each side)

10x 45lbs Kettlebell 2Handed Swings

6x 45lbs Kettlebell Turkish Getups (3 each side)

30x 45lbs Kettlebell Swiss Ball Bench Press (15 each side)

20x 45lbs Kettlebell Pushup Renegade Rows(10 each side)

15x Pullups

10x Hanging Leg Raises

500M Row

Wednesday Sessions - Sept 15th

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Warm Up:

Agility ladder Sprints
2x Forward

2x Jumping Jacks

2x R-Leg hops

2x L-Leg hops

Session:

50x Medicine Ball Pike Sit Up

50x Medicine Ball Side Touch

9x Chirpee (Chin Up Burpee)

20x Tire Flip

75x Plyo-Rope Skips

21x Box Jumps

20x Swiss Ball Breakdowns

500M Row

12x Hanging Leg Raises

16x Medicine Ball Incline Pushups

20x 45lbs Kettlebell Pushup Renegade Rows

20x double 45lbs Kettlebell Front Squats

15x double 45lbs Kettlebell Jump Squats

32x 45lbs Kettlebell Cleans (16 each side)

24x 45lbs Kettlebell Clean & Press (12 each side)

20x 45lbs Kettlebell 2handed swing

48x 45lbs Kettlebell Snatch (24 each side)

Workout - Thursday, June 24th

20 x Medicine Ball Burpee Box Jumps

50 x Medicine Ball Pike Situps

50 x Medicine Ball Side to Sides

40 x Swiss Ball Mountain Breakdowns

16 x Chirpees

20 x Hanging Leg Raises

20 x Dips

32 x 45lbs Dumbbell Swings (16 each side)

32 x double 45lbs Dumbell Thrusters

8 x 135lbs Barbell Deadlift

16 x 225lbs Barbell Deadlift

1 x 315lbs Barbell Deadlift

8 x 135lbs Barbell Back Squats

16 x 155lbs Barbell Back Squats

Sunday Sessions - June 20th

Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Warm Up:

Agility ladder Sprints
3x Feet Side To Side

3x Jumping Jacks Forward And Backward

3x Feet In And Out

Session:

50x 20lb Dumbell Pike Sit Up

50x 20lb Dumbell Side Touch

16x Chirpee (Chin Up Burpee)

20x Tire Flip

40x 8lb Sledgehammer (20 Each Side)

40x 16lb Sledgehammer (20 Each Side)

1km Rowing Machine (Alternate 100m Sprint, 100m Rest)

20x Medicine Ball Box Jump

20x 45lbs Kettle Bell Clean (10 Each Side)

10x 60lbs Kettle Bell Clean (5 Each Side)

10x 60lbs Kettle Bell Snatch (5 Each Side)

10x 75lbs Kettle Bell Clean (5 Each Side)

8x 90lbs Kettle Bell Clean (4 Each Side)

10x 45lbs Double Kettle Bell Squat

10x 45lbs Double Kettle Bell Clean & Squat

5x 60lbs Double Kettle Bell Squat

5x 60lbs Double Kettle Bell Clean

16x T-Rex Push Up

20x Slide Board Push Up

40x 20lb Dumbell Bosu Ball Row (20 Each Side)

Sunday Sessions - 13th June

Session 9 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Warm Up:

Agility Ladder Sprints:
- Forward, Backwards, Jumping Jacks, Left Side, Right Side

Session:

48 x 45lbs Kettlebell Swings (3 sets of 8 on each arm)

60 x Swiss Ball Breakdowns

48 x 45lbs Kettlebell Snatches (3 sets of 8 on each arm)
Kettlbell Snatch

30 x 45lbs Kettlebell Snatches (1 set of 15 each side)

60 x Swiss Ball Leg Raise Mountain Climbers

20 x Tire Flips

40 x Medicine Ball Pike Situps

40 x Medicine Ball Side to Sides

3 x Double 60lbs Kettlebell Clean & Thruster
Kettlebell Clean & Thruster

48 x Bosu Ball 20lbs Dumbell Row (2 sets of 12 on each arm)
Medicine Ball Dumbbell Row

16 x Pull-ups

10 x Hand Wheel Roll-outs

10 x 115lbs Barbell Deadlift

5 x 185lbs Barbell Deadlift

10 x 225lbs Barbell Deadlift

Sunday Sessions - June 8th

Session 8 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Warm Up:

Agility Ladder Sprints, 2 laps of:
- Forward, Backwards, Switch Steps, Jumping Jacks, Left Side, Right Side

Session:

50 x 20lbs Dumbbell Pike Situps

50 x 35lbs Plate Side to Sides

16 x double 45lbs Kettlebell Front Squats

16 x double 60lbs kettlebell front squats

24 x Medicine Ball Burpee Box Jumps

20 x Tire Flips

40 x Heavy Sledge Hammers (20 each arm)

40 x Light Sledge Hammers (20 each arm)

5 x 80lbs Dumbbell Deadlift

5 x 120lbs Dumbbell Deadlift

5 x 160lbs Dumbbell Deadlift

15 x 200lbs Dumbbell Deadlift

24 x 40lbs Dumbbell Snatch (12 each arm)

24 x 60lbs Dumbbell Snatch (12 each arm)

1 min x 160lbs Dumbbell Farmer Walk

40 x Medicine Ball Jump Lunges

10 x 40lbs Dumbbell Split Snatch (5 each side)

9 x 115lbs Barbell Thrusters

Sunday Sessions - May 30th

Session 7 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

2km Row (new PB 07 mins 31.06 secs)

100 x Medicine Ball Mountain Climbers

50 x Medicine Ball Pike Situps

50 x Medicine Ball Side to Sides

20 x 20lbs Weighted Vest Medicine Ball Pushups

12 x 20lbs Weighted Vest Dips

12 x 20lbs Weighted Vest Slide Board Pushups

20 x 20lbs Weighted Vest Medicine Ball Burpee Box Jumps

20 x 20lbs Weighted Vest Inverted Rows

40 x 20lbs Weighted Vest Side Hurdles

100 x Plyo Rope Skips

20 x Tire Flips

60 x Heavy Sledge Hammers (30 each side)

3 sets of:
12 x 45lbs Kettlebell Windmills (6 each side)

16 x 45lbs Kettlebell Cleans (8 each side)

12 x 45lbs Kettlebell Clean & Press (6 each side)

8 x 45lbs Kettlebell Front Squats

16 x 45lbs Kettlebell Swings (8 each side)

Sunday Sessions - May 23rd

Session 6 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

2 x 20 Supermans

2 x 30 8lbs Medicine Ball Side to Sides

2 x 30 Medicine Ball Mountain Climbers

2 x 20 Pike

4 x 400M Row

3 x 10 Roll-Out Pushups

3 x 1min Bike Sprints

10 x Move the Pile

10 Pullups

10 Dips

12 x 90lbs Kettlebell Front Squat

20 x Swiss Ball Breakdowns

12 x Slide Board Pushups

32 x 45lbs Kettlebell Cleans

12 x 45lbs Double Kettlebell Machine Gun Cleans

12 x 75lbs Kettlebell Cleans

10 x 90lbs Kettlebell Cleans

18 x Medicine Ball Burpee Box Jumps

CrossFit Central 300 Workout

25 x Pullups

50 x 135lbs Deadlifts

50 x Pushups

50 x Box Jumps

50 x Floor Wipers

50 x Kettlebell Clean and Press

25 x Pullups

CrossFit Central '300'

Walk in the Park

All Lunges With Double 45lbs Kettlebells:

10 x Walking Lunges

10 x Deadlifts (Double Kettlebells)

10 x Walking Lunges

10 x Front Squats (Single Kettlebell)

10 x Walking Lunges

10 x Jumps (Double Kettlebells)

10 x Walking Lunges

10 x Swings (Single Kettlebell 5 either side)

10 x Walking Lunges

10 x Cleans (Double Kettlebells)

10 x Walking Lunges

10 x Snatch (Single Kettlebell 5 either side)

10 x Walking Lunges

10 x Clean and Press (Double Kettlebells)

10 x Walking Lunges

10 x Windmills (Single Kettlebell 5 either side)

10 x Walking Lunges

10 x Thrusters (Double Kettlebells)

10 x Walking Lunges

10 x Turkish Getups (Single Kettlebell 5 either side)

A new one I made up, yet to try it... but if you do, let me know...

The Widowmaker

2 ROUNDS:

10x Handstand push-ups

20x Box jumps

30x Pull-ups

40x Push-ups

50x Double unders

10x Knees to elbows

20x Dips

30x Burpees

40x Sit-ups (feet anchored)

50x Squats

...and.... collapse...

Sunday Session - May 16th

Session 5 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

20 Tire Flips

40 x Heavy Sledge Hammers (10 either side)

40 x Light Sledge Hammers (10 either side)

60 x Plyo-Rope skips

2 x 500m Row (under 2 mins each)

100 x Swiss Ball Mountain Climbers

60 x Swiss Ball Preacher Curls

60 x Swiss Ball Figure 8's

100 x 40lbs Weighted Vest Slide Board Speed Skaters
Speed Skaters

5 x 30 secs Bike Sprints

1 x 1 min Bike Sprint

40 x Swiss Ball Glute/Ham Leg Raises

20 x Dips

20 Pull-ups (varying grips)

30 secs 'Feet Up' Rope Climbs

10 x 45lbs Turkish Getups (5 either side)
Turkish Getup

10 x Ring Pushups

5 x double 45lbs Kettlebell Thrusters

Sunday Sessions - May 9th

Session 4 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

2km Row (under 8 mins)

20 Tire Flips

20 x Heavy Sledge Hammers (10 either side)

20 x Light Sledge Hammers (10 either side)

120 x Plyo-Rope skips

20 x Swiss Ball Breakdowns

2 x 'Move the Pile' (5 weights 2.5lbs - 10lbs)

10 x Hanging Leg Raises (Feet to the bar)

10 x Hanging Leg Raises (Feet to 90)

8 x Chirpees

20 x 45lbs Kettlebell Cleans (10 either side)

20 x 45lbs Kettlebell Cleans & Press (10 either side)

20 x 45lbs Kettlebell Windmills (10 either side)

20 x Weighted-Vest Box Jumps with 7lbs M/ball Burpees between

30M 160lbs Farmer walk

The WOD shop

Workout Generator

A great website I was sent for creating crossfit style workouts of various types:

WODSHOP

As I was told, don't keep clicking till you find one you like; do the first one you have the equipment to do.

For exercise videos and descriptions go here:

Catalyst Athletics

Grappling Striking Drill

Seiunchin Padwork Drill:

A grappling based striking drill taken from 'Four Shades Of Black' by Gavin Mulholland. Great for developing power generation in difficult positions where body rotation is limited:

Four Shades Of Black

Starting from standing; left jab - right cross to the pads followed by a double leg takedown.

Landing in partners guard, fire off 10 rapid punches to the pads.

Use Yama Uke to break the guard, and pass to side control (yoko shihai). Fire off 10 rapid punches to the pads.

Pass to full mount (kami shihai), fire off 10 rapid punches to the pads.

Have partner sweep you/roll you over so he is in your guard. Fire off 10 rapid punches to his pads.

Partner passes guard to side control. Fire off 10 rapid punches to his pads.

Partner passes to full mount on you. Fire off 10 rapid punches to his pads.


Variations: Set up initial takedown off of different combinations, slips, ducks, weaves or counters. Use hands to set up different takedowns or throws, e.g. right-left punch combination followed by a right inner-thigh kick, stepping into a hip throw (o-goshi).

Pad & Bag Routines

Punching Pyramids:

On Bag or Pads:

1 Punch - Sprawl
2 Punches - Sprawl
3 Punches - Sprawl
...up to... 10 Punches - Sprawl.

Then reverse all the way back down:

10 Punches - Sprawl
9 Punches - Sprawl
8 Punches - Sprawl
...down to... 1 Punch - Sprawl.

Punches should be as hard and fast as possible, form is unimportant.


Kicking Pyramid:

On Bag or Pads:

Shin Block/Check with R Leg - 1 L Leg Round Kick
Shin Block/Check with R Leg - 2 L Leg Round Kicks
Shin Block/Check with R Leg - 3 L Leg Round Kicks
...up to... Shin Block/Check with R Leg - 10 L Leg Round Kicks

repeat on other side:

Shin Block/Check with L Leg - 1 R Leg Round Kick
Shin Block/Check with L Leg - 2 R Leg Round Kicks
Shin Block/Check with L Leg - 3 R Leg Round Kicks
...up to... Shin Block/Check with L Leg - 10 R Leg Round Kicks

Kicks should be as hard and fast as possible, to mid level.

Variations: High or Low levels, Kick from front leg or rear leg, Switch stance after Shin Block/Check, Shin Block/Check can be replaced with Front Kick.


Knee Pyramid:

On Bag or Pads:

Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 2 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 3 Knee strikes - Push Bag/Pad Man away.
...up to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.

Then reverse all the way back down:

Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 9 Knee strikes - Push Bag/Pad Man away.
...down to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 1 Knee strikes - Push Bag/Pad Man away.

Knee Strikes should be as hard and fast as possible, to mid level, alternating legs.

Variations: High or Low level Knee strikes, Knees can be thrown for entire pyramid on one side (repeat for the other), Push away/Clinch can be replaced with a Takedown attempt/Sprawl.


Elbow Pyramids:

On Bag or Pads:

Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 2 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 3 Elbow strikes.
...up to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strikes.

Then reverse all the way back down:

Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 9 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 8 Elbow strikes.
...down to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strikes.

Elbow Strikes should be as hard and fast as possible, alternating sides.

Variations: Upward Elbows, entire pyramid on same side (repeat for other side), Pad Man Tackles/Shoots/Presses - Student Stuffs/Sprawls and uses downward Elbow strikes.

Rowing Routines & Targets

Distance Targets:

500M under 1min 30secs (pb 1min 31secs)
1000M under 3mins 30secs (pb 3mins 56secs)
2000M under 7mins 20secs (pb 7mins 31.06secs)
5000M under 19mins 30 secs (pb 21mins 53secs)


30minute Routines:

Sprint all-out for 1min, followed by easy rowing for 30secs.

repeat for 30mins/20 sets.

or

Sprint all-out for 2min, followed by easy rowing for 1min.

repeat for 30mins/10 sets.



4 Minute Blaster:

Sprint all-out for 20secs, followed by easy rowing for 10secs.

repeat continuously for 8 sets.

Some Crossfit WOD Favourites

Barbara:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, 3min rest between rounds


Cindy:

5 Pull-ups
10 Push-ups
15 Squats

as many rounds as possible in 20 mins (pb 23)


Tabata This:

Tabata Row
Tabata Pull-ups
Tabata Squats
Tabata Push-ups
Tabata Situ-ups

1min rest between rounds. 1 Tabata round = 8 sets of 20secs on/10secs off, total 4mins, then 1min rest. Total workout should take 24mins.


The Filthy Fifty:

50 Box/Bench Jumps
50 Jumping Pull-ups
50 35lbs Kettlebell/Dumbbell Swings
50 Lunges
50 Hanging Knee Raises
50 Push-ups
50 Back extensions
50 V-ups
50 Burpees
50 Squat/Star Jumps

complete for time.

DKK - Ed Ball Tournament Highlights

DKK - ED BALL TOURNAMENT

Sunday Sessions - 2nd May

Session 3 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR:

Session:

3 x 5 Chirpees
Chirpees

40 x 7lbs Pike Situps

40 x 8lbs Side-sides

3 x 10 Hanging Knee-ups
Hanging Knee-ups

3 x 8 Hanging Straight Leg-raises
Hanging Leg Raises

10 x Tire Flips

30 x Heavy Sledge Hammers (15 either side)

30 x Light Sledge Hammers (15 either side)

500m Row (under 2 mins)

31 x weighted vest Box Jumps (under 2 mins)

10 x slide Pushups (5 either side)

10 x M/ball Box Pushups (5 either side)

12 x M/ball Handsprings

10 x Chinups

40 x 45lbs Kettlebell Cleans (20 either side)

32 x 45lbs Kettlebell Clean & Press (16 either side)

40 x 45lbs Kettlebell Snatches (20 either side)

20 x double Kettlebell Clean & Press (10 either side)

Sunday Sessions - 25th April

Session 2 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics

1 HOUR

Warm up:

100 x Jumping Jacks

Dynamic Stretches

4x4 Ladder sprints (forward, backwards, sideways, in'n'outs)

Session:

20 x Tire Flips

100 x M/ball Mountain Climbers

30 x Sledge Hammers (15 either side)

60 x 7lbs M/ball pike situps

60 x 8lbs M/ball side-sides

30 x Box Jumps

500m Row (under 2 mins)

30 x Hanging Knee-Ups
Hanging Knee Ups

20 x M/ball Box Pushups (alternating)

40 x 20lbs Dumbell Rows (20 either side, supporting hand on 1/2 swiss)

20 x Side Slide Pushups (alternating)

20 x 60lbs Kettlebell Front Squats
Kettlebell Front Squats

30 x Double 30lbs Kettlebell Jump Squats

40 x 45lbs Kettlebell Cleans (20 either side)
Kettlebell Cleans

20 x Burpee Pushups

20 x Horizontal Pullups

Stretch.