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)