Wednesday August 17th

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

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

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