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

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