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)