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

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

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