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