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

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