Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
30 x Weight Vest Medicine Ball Pushups
20 x Weight Vest Dips
20 x Weight Vest Pullups
20 x Weight Vest Burpees
12 x Jump Ring Muscle Ups
80 x 45lbs Kettlebell Body Circles (40 each way)
48 x 45lbs Kettlbell Figure 8's with Upright Clean (24 each way)
24 x 45lbs Kettlebell Inverted Snatch (12 each side)
48 x 70lbs Kettlebell Swings (24 each side)
2 x Bar Muscle Ups (5 attempts)
100 x Jumping Jacks
50 x Side Hurdles
8 x Stair Sprints
50 x Bosu Breakdowns
20 x Swiss Ball Breakdowns
20 x Swiss Ball Jack Knives
12 x Tire Flips
500M row - 1min 47secs
18.8.11
12.8.11
Wednesday August 10th
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
1000 x Speed Rope Skips
300 x Punch Outs
1km Row - 3min41secs
20 x Weight Vest Stair Sprints
20 x Weight Vest Pullups
30 x Weight Vest Medicine Ball Burpees
12 x Weight Vest TRX pushups
12 x Weight Vest Slider Pushups
4 x Weight Vest Chirpees
12 x 160lbs Dumbbell Deadlifts
12 x 200lbs Dumbbell Deadlifts
6 x SandBag Clean & Press
6 x SandBag Snatches
Ring & Bar Muscle-up technique practice
New Wave Athletics
1 HOUR:
Session:
1000 x Speed Rope Skips
300 x Punch Outs
1km Row - 3min41secs
20 x Weight Vest Stair Sprints
20 x Weight Vest Pullups
30 x Weight Vest Medicine Ball Burpees
12 x Weight Vest TRX pushups
12 x Weight Vest Slider Pushups
4 x Weight Vest Chirpees
12 x 160lbs Dumbbell Deadlifts
12 x 200lbs Dumbbell Deadlifts
6 x SandBag Clean & Press
6 x SandBag Snatches
Ring & Bar Muscle-up technique practice
3.8.11
Wednesday August 3rd
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
15 x Stair Sprints
125 x Jumping Jacks
100 x Medicine Ball Side Touches
30 x Inchworms
300 x Speed Rope Skips
24 x 90lbs Barbell Burpee Clean & Press
36 x 45lbs Kettlebell Snatch (18 each side)
36 x Bosu Breakdowns
12 x 55lbs Kettlebell Rows (6 each side)
24 x 70lbs Kettlebell Rows (12 each side)
200M 160lbs Dumbbell Farmer Walk
12 x Tire Flips
2 x 500M Row
48 x 12lbs Sledge Hammers
40 x 6lbs Sledge Hammers
60 x Slideboard Skaters
75 x 6lbs Rope Skips
90 x 4lbs Rope Skips
36 x Medicine Ball Hand Springs
24 x Medicine Ball Burpee High Jumps
New Wave Athletics
1 HOUR:
Session:
15 x Stair Sprints
125 x Jumping Jacks
100 x Medicine Ball Side Touches
30 x Inchworms
300 x Speed Rope Skips
24 x 90lbs Barbell Burpee Clean & Press
36 x 45lbs Kettlebell Snatch (18 each side)
36 x Bosu Breakdowns
12 x 55lbs Kettlebell Rows (6 each side)
24 x 70lbs Kettlebell Rows (12 each side)
200M 160lbs Dumbbell Farmer Walk
12 x Tire Flips
2 x 500M Row
48 x 12lbs Sledge Hammers
40 x 6lbs Sledge Hammers
60 x Slideboard Skaters
75 x 6lbs Rope Skips
90 x 4lbs Rope Skips
36 x Medicine Ball Hand Springs
24 x Medicine Ball Burpee High Jumps
21.7.11
Wednesday July 20th
Session:
45mins BJJ Grappling Sparring
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
60 x Medicine Ball Mountain Climbers
30 x Swiss Ball Breakdowns
30 x Swiss Ball Jack Knives
30 x Incline Medicine Ball Pushups
15 x Chirpees
30 x Swiss Ball - Double 45lbs Dumbbell Press
30 x Bosu Ball - 40lbs Dumbbell Row
24 x 40lbs Dumbbell Swing
24 x 40lbs Dumbbell Snatch
24 x 60lbs Dumbbell Swing
24 x 60lbs Dumbbell Snatch
6 x 115lbs Barbell Clean
6 x 115lbs Barbell Clean & Press
45mins BJJ Grappling Sparring
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
60 x Medicine Ball Mountain Climbers
30 x Swiss Ball Breakdowns
30 x Swiss Ball Jack Knives
30 x Incline Medicine Ball Pushups
15 x Chirpees
30 x Swiss Ball - Double 45lbs Dumbbell Press
30 x Bosu Ball - 40lbs Dumbbell Row
24 x 40lbs Dumbbell Swing
24 x 40lbs Dumbbell Snatch
24 x 60lbs Dumbbell Swing
24 x 60lbs Dumbbell Snatch
6 x 115lbs Barbell Clean
6 x 115lbs Barbell Clean & Press
14.7.11
Wednesday July 13th
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
30 x Swiss Ball Jack Knives
20 x Swisball Circles
20 x Swissball Sides
20 x Swissball Prayers
10 x Stair Sprints
120 x Bosu Side Skips
30 x TRX Pullups
60 x Medicine Ball Mountain Climbers
12 x Ab Wheel Rollouts
6 x Ab Wheel T Rollouts
4 x Ab Wheel Fly Rollouts
60 x 6lbs Rope Skips
4 x Battle Rope sets
500M Row
16 x Tire Flips
16 x 8lbs Sledgehammers
16 x 16lbs Sledgehammers
80 x Slider Sprints
8 x Sand Bag Snatch
12 x Jump up Ring Dips (Muscle up training)
8 x 90lbs Double Kettlebell Suitcase Deadlift (4 each side)
8 x 110lbs Double Kettlebell Suitcase Deadlift (4 each side)
5 x 230lbs Quad Kettlebell Suitcase Deadlift
New Wave Athletics
1 HOUR:
Session:
30 x Swiss Ball Jack Knives
20 x Swisball Circles
20 x Swissball Sides
20 x Swissball Prayers
10 x Stair Sprints
120 x Bosu Side Skips
30 x TRX Pullups
60 x Medicine Ball Mountain Climbers
12 x Ab Wheel Rollouts
6 x Ab Wheel T Rollouts
4 x Ab Wheel Fly Rollouts
60 x 6lbs Rope Skips
4 x Battle Rope sets
500M Row
16 x Tire Flips
16 x 8lbs Sledgehammers
16 x 16lbs Sledgehammers
80 x Slider Sprints
8 x Sand Bag Snatch
12 x Jump up Ring Dips (Muscle up training)
8 x 90lbs Double Kettlebell Suitcase Deadlift (4 each side)
8 x 110lbs Double Kettlebell Suitcase Deadlift (4 each side)
5 x 230lbs Quad Kettlebell Suitcase Deadlift
24.6.11
Thursday June 23rd
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
10 x Stair Sprints
200M Row Sprint
12 x Box Jumps
12 x Tire Flips
32 x Sledge Hammers (16 each side)
30 x Tire Drags
100 x 6lbs Rope Skips
12 x Strap Pullups
16 x TRX Pushups
10 x Slide Board Pushups
5 x Inverted Kettlebell Pushups
5 x Chirpees
16 x Medicine Ball Pushup Burpees
16 x Sandbag Cleans
12 x Sandbag Clean & Press
10 x Large Sandbag Clean & Press
30 x 60lbs Kettlebell Snatches (15 each side)
10 x Battle Rope Squats
4 x Battle Rope Sprints
New Wave Athletics
1 HOUR:
Session:
10 x Stair Sprints
200M Row Sprint
12 x Box Jumps
12 x Tire Flips
32 x Sledge Hammers (16 each side)
30 x Tire Drags
100 x 6lbs Rope Skips
12 x Strap Pullups
16 x TRX Pushups
10 x Slide Board Pushups
5 x Inverted Kettlebell Pushups
5 x Chirpees
16 x Medicine Ball Pushup Burpees
16 x Sandbag Cleans
12 x Sandbag Clean & Press
10 x Large Sandbag Clean & Press
30 x 60lbs Kettlebell Snatches (15 each side)
10 x Battle Rope Squats
4 x Battle Rope Sprints
22.6.11
Tuesday - June 21st
Session:
50 x Jumping Jacks
5 x Downward Yoga Stretch
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
20 x Inverted Medicine Ball Pushups
20 x Spiderman Pushups
20 x Side Touch Pushups
20 x Top Touch Pushups
20 x Hindu Pushups
20 x 135lbs Back Squats
10 x 185lbs Back Squats
20 x 135lbs Deadlifts
10 x 205lbs Deadlifts
20 x 135lbs Barbell Cleans
10 x 135lbs Barbell Clean & Press
15 x Pullups
1Hour Brazilian Ju-Jitsu:
Warmup:
Rolls, Triangles, shrimping, leg swings etc
Matador Pass - knee on belly
Shaolin Guard Pass from closed guard - Matador Pass - knee on belly
Counters to Matador Pass (replacing guard):
Top Leg Swing arc, Bottom Leg Cross over, Roll out
Counter to Shaolin Guard Pass:
De La Riva Guard - Belt grab - Take back with Hooks
50 x Jumping Jacks
5 x Downward Yoga Stretch
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
20 x Inverted Medicine Ball Pushups
20 x Spiderman Pushups
20 x Side Touch Pushups
20 x Top Touch Pushups
20 x Hindu Pushups
20 x 135lbs Back Squats
10 x 185lbs Back Squats
20 x 135lbs Deadlifts
10 x 205lbs Deadlifts
20 x 135lbs Barbell Cleans
10 x 135lbs Barbell Clean & Press
15 x Pullups
1Hour Brazilian Ju-Jitsu:
Warmup:
Rolls, Triangles, shrimping, leg swings etc
Matador Pass - knee on belly
Shaolin Guard Pass from closed guard - Matador Pass - knee on belly
Counters to Matador Pass (replacing guard):
Top Leg Swing arc, Bottom Leg Cross over, Roll out
Counter to Shaolin Guard Pass:
De La Riva Guard - Belt grab - Take back with Hooks
3.6.11
Thursday June 2nd
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
7 x Stair Sprints
12 x Agility Ladder (Various)
100 x 1lbs Rope Skips
100 x 4lbs Rope Skips
100 x 6lbs Rope Skips
200M Row Sprint
2 x 100M Row Sprint
2mins Bike Sprint
15 x Battle Rope Squats
5 x Chirpees
24 x 45lbs Kettlebell Twist Lunge
20 x 70lbs Kettlebell Halos
40 x 45lbs Ketllbell Snatches
150 x Slider Sprints
12 x 70lbs Kettlebell Clean & Press
New Wave Athletics
1 HOUR:
Session:
7 x Stair Sprints
12 x Agility Ladder (Various)
100 x 1lbs Rope Skips
100 x 4lbs Rope Skips
100 x 6lbs Rope Skips
200M Row Sprint
2 x 100M Row Sprint
2mins Bike Sprint
15 x Battle Rope Squats
5 x Chirpees
24 x 45lbs Kettlebell Twist Lunge
20 x 70lbs Kettlebell Halos
40 x 45lbs Ketllbell Snatches
150 x Slider Sprints
12 x 70lbs Kettlebell Clean & Press
11.5.11
Wednesday May 10th
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
2 rounds of:
500M Row
8 Supermans
8 Swiss Ball Breakdowns
10 Medicine Ball V-ups
8 Hanging knee raises
10 Slide Out Pushups
10 Slide Up Pushups
20 Medicine Ball Pushups
12 Inverted Medicine Ball Pushups
6 Spidermans Pushups
20 x 70lbs Kettlebell Clean & Jerk
30 x 35lbs Kettlebell Snatch
20 x 45lbs Kettlebell Snatch
18 x 70lbs Kettlebell Snatch
50 x 45lbs Kettlebell Swing
30 x 70lbs Kettlebell Swing
30 x Burpees
50 x 6lbs Rope Skips
10 x 200lbs Dumbbell Deadlift
9 x Rope Pullups
New Wave Athletics
1 HOUR:
Session:
2 rounds of:
500M Row
8 Supermans
8 Swiss Ball Breakdowns
10 Medicine Ball V-ups
8 Hanging knee raises
10 Slide Out Pushups
10 Slide Up Pushups
20 Medicine Ball Pushups
12 Inverted Medicine Ball Pushups
6 Spidermans Pushups
20 x 70lbs Kettlebell Clean & Jerk
30 x 35lbs Kettlebell Snatch
20 x 45lbs Kettlebell Snatch
18 x 70lbs Kettlebell Snatch
50 x 45lbs Kettlebell Swing
30 x 70lbs Kettlebell Swing
30 x Burpees
50 x 6lbs Rope Skips
10 x 200lbs Dumbbell Deadlift
9 x Rope Pullups
5.5.11
Wednesday May 4th
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
3 Rounds of:
200M Row
7 x TRX Inverted Rows (feet on floor - Bar - Swiss Ball)
5 x Close Grip Pullups
8 x Atomic Pushups
8 x Medicine Ball Handsprings
60 x 6lbs Rope skips
30 x 45lbs Kettlebell Clean & Press (15 each side - each round)
15 Burpees
200 Speed Rope Skips
90 x 35lbs Kettlebell Snatches (45 each side)
60 x 45lbs Kettlebell Swings (30 each side)
120 x Slideboard Sprints
24 x Slideboard Pikes
36 x Medicine Ball - Slideboard Twisting Lunge
60 x Jumping Jacks
12 x Tire Flips
50 x 8lbs Sledgehammers
New Wave Athletics
1 HOUR:
Session:
3 Rounds of:
200M Row
7 x TRX Inverted Rows (feet on floor - Bar - Swiss Ball)
5 x Close Grip Pullups
8 x Atomic Pushups
8 x Medicine Ball Handsprings
60 x 6lbs Rope skips
30 x 45lbs Kettlebell Clean & Press (15 each side - each round)
15 Burpees
200 Speed Rope Skips
90 x 35lbs Kettlebell Snatches (45 each side)
60 x 45lbs Kettlebell Swings (30 each side)
120 x Slideboard Sprints
24 x Slideboard Pikes
36 x Medicine Ball - Slideboard Twisting Lunge
60 x Jumping Jacks
12 x Tire Flips
50 x 8lbs Sledgehammers
21.4.11
Wednesday April 20th
Been a while since my last post as I have been doing rehab on my knees and hip. That rehab is still ongoing, but in the meantime I am starting to work my way back into some limited weight training
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
12 x Agility Ladder warm up drills
60 x Medicine Ball Mountain Climbers
45 x Medicine Ball Clean & Press
12 x Chirpees
60 x 45lbs Kettlebell Single Handed High Pulls (30 each side)
18 x Double 45lbs Kettlebell High Pulls
24 x Double 45lbs Kettlebell Lunges
20 x Bosu Braekdowns
32 x 60lbs Kettlebell Clean & Press (16 each side)
16 x 70lbs Kettlebell Clean & Press (8 each side)
30 x 80lbs Kettlebell Cleans
10 x Side Slide Pushups
10 x Front Slide Pushups
10 x Medicine Ball Spiderman Pushups
10 x Slide Spiderman Pushups
20 x Ab Rollouts (from knees)
3 x 45lbs Kettlebell Wide Grip Pullups
3 x 45lbs Kettlebell Chinups
3 x 45lbs Kettlebell Hammer Grip Pullups
3 x 45lbs Kettlebell Rope Pullups
45 x Hanging Knee to Chin
5 x Battle Rope sets (various rhythms)
Session Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
12 x Agility Ladder warm up drills
60 x Medicine Ball Mountain Climbers
45 x Medicine Ball Clean & Press
12 x Chirpees
60 x 45lbs Kettlebell Single Handed High Pulls (30 each side)
18 x Double 45lbs Kettlebell High Pulls
24 x Double 45lbs Kettlebell Lunges
20 x Bosu Braekdowns
32 x 60lbs Kettlebell Clean & Press (16 each side)
16 x 70lbs Kettlebell Clean & Press (8 each side)
30 x 80lbs Kettlebell Cleans
10 x Side Slide Pushups
10 x Front Slide Pushups
10 x Medicine Ball Spiderman Pushups
10 x Slide Spiderman Pushups
20 x Ab Rollouts (from knees)
3 x 45lbs Kettlebell Wide Grip Pullups
3 x 45lbs Kettlebell Chinups
3 x 45lbs Kettlebell Hammer Grip Pullups
3 x 45lbs Kettlebell Rope Pullups
45 x Hanging Knee to Chin
5 x Battle Rope sets (various rhythms)
13.1.11
Wednesday Session - Jan 12th
Session 10 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
100 x Jumping Jacks
60 x 24" Box Jumps
20 x Medicine Ball Burpees
15 x Chirpees
4mins Battle Ropes:
- 2 x 20secs Doubles
- 2 x 20secs Alternating
- 2 x 20secs Sideways
- 2 x 20secs Circles
- 2 x 20secs Squat Doubles
- 2 x 20secs Alternating
20 x Varied Grip Pull-ups
50 x Medicine Ball Lunge Jumps
20 x Slide Board Pushups
20 x TRX pushups
20 x Inverted Medicine Ball Pushups
10 x 45lbs Kettlebell Turkish Getups
20 x TRX Pistol Squats
New Wave Athletics
1 HOUR:
Session:
100 x Jumping Jacks
60 x 24" Box Jumps
20 x Medicine Ball Burpees
15 x Chirpees
4mins Battle Ropes:
- 2 x 20secs Doubles
- 2 x 20secs Alternating
- 2 x 20secs Sideways
- 2 x 20secs Circles
- 2 x 20secs Squat Doubles
- 2 x 20secs Alternating
20 x Varied Grip Pull-ups
50 x Medicine Ball Lunge Jumps
20 x Slide Board Pushups
20 x TRX pushups
20 x Inverted Medicine Ball Pushups
10 x 45lbs Kettlebell Turkish Getups
20 x TRX Pistol Squats
7.1.11
Workout - Thursday Jan 6th
Session:
2km Row - 7:50
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
60 x Swiss Ball Mountain Climbers
60 x Swiss Ball Preachers
20 x 45lbs Kettlebell Cleans (10 each side)
10 x 70lbs Kettlebell Cleans (5 each side)
18 x 115lbs Barbell Cleans
20 x 45lbs Kettlebell Clean & Press (10 each side)
20 x 45lbs Kettlebell Snatch (10 each side)
20 x 45lbs Kettlebell Swings (10 each side)
20 x 45lbs Kettlebell Windmills (10 each side)
2 x 45lbs Kettlebell Turkish Getups (1 each side)
10 x double 70lbs Kettlebell Deadlift
10 x 135lbs Barbell Deadlift
10 x 225lbs Barbell Deadlift
10 x 135lbs Barbell Squats
10 x 185lbs Barbell Squats
10 x 205lbs Barbell Squats
10 x 215lbs Barbell Squats
15 x Pullups
2km Row - 7:50
60 x Medicine Ball Pike Situps
60 x Medicine Ball Side Touches
60 x Swiss Ball Mountain Climbers
60 x Swiss Ball Preachers
20 x 45lbs Kettlebell Cleans (10 each side)
10 x 70lbs Kettlebell Cleans (5 each side)
18 x 115lbs Barbell Cleans
20 x 45lbs Kettlebell Clean & Press (10 each side)
20 x 45lbs Kettlebell Snatch (10 each side)
20 x 45lbs Kettlebell Swings (10 each side)
20 x 45lbs Kettlebell Windmills (10 each side)
2 x 45lbs Kettlebell Turkish Getups (1 each side)
10 x double 70lbs Kettlebell Deadlift
10 x 135lbs Barbell Deadlift
10 x 225lbs Barbell Deadlift
10 x 135lbs Barbell Squats
10 x 185lbs Barbell Squats
10 x 205lbs Barbell Squats
10 x 215lbs Barbell Squats
15 x Pullups
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