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