Session 7 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
2km Row (new PB 07 mins 31.06 secs)
100 x Medicine Ball Mountain Climbers
50 x Medicine Ball Pike Situps
50 x Medicine Ball Side to Sides
20 x 20lbs Weighted Vest Medicine Ball Pushups
12 x 20lbs Weighted Vest Dips
12 x 20lbs Weighted Vest Slide Board Pushups
20 x 20lbs Weighted Vest Medicine Ball Burpee Box Jumps
20 x 20lbs Weighted Vest Inverted Rows
40 x 20lbs Weighted Vest Side Hurdles
100 x Plyo Rope Skips
20 x Tire Flips
60 x Heavy Sledge Hammers (30 each side)
3 sets of:
12 x 45lbs Kettlebell Windmills (6 each side)
16 x 45lbs Kettlebell Cleans (8 each side)
12 x 45lbs Kettlebell Clean & Press (6 each side)
8 x 45lbs Kettlebell Front Squats
16 x 45lbs Kettlebell Swings (8 each side)
23.5.10
Sunday Sessions - May 23rd
Session 6 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
2 x 20 Supermans
2 x 30 8lbs Medicine Ball Side to Sides
2 x 30 Medicine Ball Mountain Climbers
2 x 20 Pike
4 x 400M Row
3 x 10 Roll-Out Pushups
3 x 1min Bike Sprints
10 x Move the Pile
10 Pullups
10 Dips
12 x 90lbs Kettlebell Front Squat
20 x Swiss Ball Breakdowns
12 x Slide Board Pushups
32 x 45lbs Kettlebell Cleans
12 x 45lbs Double Kettlebell Machine Gun Cleans
12 x 75lbs Kettlebell Cleans
10 x 90lbs Kettlebell Cleans
18 x Medicine Ball Burpee Box Jumps
New Wave Athletics
1 HOUR:
Session:
2 x 20 Supermans
2 x 30 8lbs Medicine Ball Side to Sides
2 x 30 Medicine Ball Mountain Climbers
2 x 20 Pike
4 x 400M Row
3 x 10 Roll-Out Pushups
3 x 1min Bike Sprints
10 x Move the Pile
10 Pullups
10 Dips
12 x 90lbs Kettlebell Front Squat
20 x Swiss Ball Breakdowns
12 x Slide Board Pushups
32 x 45lbs Kettlebell Cleans
12 x 45lbs Double Kettlebell Machine Gun Cleans
12 x 75lbs Kettlebell Cleans
10 x 90lbs Kettlebell Cleans
18 x Medicine Ball Burpee Box Jumps
18.5.10
CrossFit Central 300 Workout
25 x Pullups
50 x 135lbs Deadlifts
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x Kettlebell Clean and Press
25 x Pullups
CrossFit Central '300'
50 x 135lbs Deadlifts
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x Kettlebell Clean and Press
25 x Pullups
CrossFit Central '300'
Walk in the Park
All Lunges With Double 45lbs Kettlebells:
10 x Walking Lunges
10 x Deadlifts (Double Kettlebells)
10 x Walking Lunges
10 x Front Squats (Single Kettlebell)
10 x Walking Lunges
10 x Jumps (Double Kettlebells)
10 x Walking Lunges
10 x Swings (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Cleans (Double Kettlebells)
10 x Walking Lunges
10 x Snatch (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Clean and Press (Double Kettlebells)
10 x Walking Lunges
10 x Windmills (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Thrusters (Double Kettlebells)
10 x Walking Lunges
10 x Turkish Getups (Single Kettlebell 5 either side)
A new one I made up, yet to try it... but if you do, let me know...
10 x Walking Lunges
10 x Deadlifts (Double Kettlebells)
10 x Walking Lunges
10 x Front Squats (Single Kettlebell)
10 x Walking Lunges
10 x Jumps (Double Kettlebells)
10 x Walking Lunges
10 x Swings (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Cleans (Double Kettlebells)
10 x Walking Lunges
10 x Snatch (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Clean and Press (Double Kettlebells)
10 x Walking Lunges
10 x Windmills (Single Kettlebell 5 either side)
10 x Walking Lunges
10 x Thrusters (Double Kettlebells)
10 x Walking Lunges
10 x Turkish Getups (Single Kettlebell 5 either side)
A new one I made up, yet to try it... but if you do, let me know...
The Widowmaker
2 ROUNDS:
10x Handstand push-ups
20x Box jumps
30x Pull-ups
40x Push-ups
50x Double unders
10x Knees to elbows
20x Dips
30x Burpees
40x Sit-ups (feet anchored)
50x Squats
...and.... collapse...
10x Handstand push-ups
20x Box jumps
30x Pull-ups
40x Push-ups
50x Double unders
10x Knees to elbows
20x Dips
30x Burpees
40x Sit-ups (feet anchored)
50x Squats
...and.... collapse...
17.5.10
Sunday Session - May 16th
Session 5 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
20 Tire Flips
40 x Heavy Sledge Hammers (10 either side)
40 x Light Sledge Hammers (10 either side)
60 x Plyo-Rope skips
2 x 500m Row (under 2 mins each)
100 x Swiss Ball Mountain Climbers
60 x Swiss Ball Preacher Curls
60 x Swiss Ball Figure 8's
100 x 40lbs Weighted Vest Slide Board Speed Skaters
Speed Skaters
5 x 30 secs Bike Sprints
1 x 1 min Bike Sprint
40 x Swiss Ball Glute/Ham Leg Raises
20 x Dips
20 Pull-ups (varying grips)
30 secs 'Feet Up' Rope Climbs
10 x 45lbs Turkish Getups (5 either side)
Turkish Getup
10 x Ring Pushups
5 x double 45lbs Kettlebell Thrusters
New Wave Athletics
1 HOUR:
Session:
20 Tire Flips
40 x Heavy Sledge Hammers (10 either side)
40 x Light Sledge Hammers (10 either side)
60 x Plyo-Rope skips
2 x 500m Row (under 2 mins each)
100 x Swiss Ball Mountain Climbers
60 x Swiss Ball Preacher Curls
60 x Swiss Ball Figure 8's
100 x 40lbs Weighted Vest Slide Board Speed Skaters
Speed Skaters
5 x 30 secs Bike Sprints
1 x 1 min Bike Sprint
40 x Swiss Ball Glute/Ham Leg Raises
20 x Dips
20 Pull-ups (varying grips)
30 secs 'Feet Up' Rope Climbs
10 x 45lbs Turkish Getups (5 either side)
Turkish Getup
10 x Ring Pushups
5 x double 45lbs Kettlebell Thrusters
10.5.10
Sunday Sessions - May 9th
Session 4 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
2km Row (under 8 mins)
20 Tire Flips
20 x Heavy Sledge Hammers (10 either side)
20 x Light Sledge Hammers (10 either side)
120 x Plyo-Rope skips
20 x Swiss Ball Breakdowns
2 x 'Move the Pile' (5 weights 2.5lbs - 10lbs)
10 x Hanging Leg Raises (Feet to the bar)
10 x Hanging Leg Raises (Feet to 90)
8 x Chirpees
20 x 45lbs Kettlebell Cleans (10 either side)
20 x 45lbs Kettlebell Cleans & Press (10 either side)
20 x 45lbs Kettlebell Windmills (10 either side)
20 x Weighted-Vest Box Jumps with 7lbs M/ball Burpees between
30M 160lbs Farmer walk
New Wave Athletics
1 HOUR:
Session:
2km Row (under 8 mins)
20 Tire Flips
20 x Heavy Sledge Hammers (10 either side)
20 x Light Sledge Hammers (10 either side)
120 x Plyo-Rope skips
20 x Swiss Ball Breakdowns
2 x 'Move the Pile' (5 weights 2.5lbs - 10lbs)
10 x Hanging Leg Raises (Feet to the bar)
10 x Hanging Leg Raises (Feet to 90)
8 x Chirpees
20 x 45lbs Kettlebell Cleans (10 either side)
20 x 45lbs Kettlebell Cleans & Press (10 either side)
20 x 45lbs Kettlebell Windmills (10 either side)
20 x Weighted-Vest Box Jumps with 7lbs M/ball Burpees between
30M 160lbs Farmer walk
6.5.10
The WOD shop
Workout Generator
A great website I was sent for creating crossfit style workouts of various types:
WODSHOP
As I was told, don't keep clicking till you find one you like; do the first one you have the equipment to do.
For exercise videos and descriptions go here:
Catalyst Athletics
A great website I was sent for creating crossfit style workouts of various types:
WODSHOP
As I was told, don't keep clicking till you find one you like; do the first one you have the equipment to do.
For exercise videos and descriptions go here:
Catalyst Athletics
3.5.10
Grappling Striking Drill
Seiunchin Padwork Drill:
A grappling based striking drill taken from 'Four Shades Of Black' by Gavin Mulholland. Great for developing power generation in difficult positions where body rotation is limited:
Four Shades Of Black
Starting from standing; left jab - right cross to the pads followed by a double leg takedown.
Landing in partners guard, fire off 10 rapid punches to the pads.
Use Yama Uke to break the guard, and pass to side control (yoko shihai). Fire off 10 rapid punches to the pads.
Pass to full mount (kami shihai), fire off 10 rapid punches to the pads.
Have partner sweep you/roll you over so he is in your guard. Fire off 10 rapid punches to his pads.
Partner passes guard to side control. Fire off 10 rapid punches to his pads.
Partner passes to full mount on you. Fire off 10 rapid punches to his pads.
Variations: Set up initial takedown off of different combinations, slips, ducks, weaves or counters. Use hands to set up different takedowns or throws, e.g. right-left punch combination followed by a right inner-thigh kick, stepping into a hip throw (o-goshi).
A grappling based striking drill taken from 'Four Shades Of Black' by Gavin Mulholland. Great for developing power generation in difficult positions where body rotation is limited:
Four Shades Of Black
Starting from standing; left jab - right cross to the pads followed by a double leg takedown.
Landing in partners guard, fire off 10 rapid punches to the pads.
Use Yama Uke to break the guard, and pass to side control (yoko shihai). Fire off 10 rapid punches to the pads.
Pass to full mount (kami shihai), fire off 10 rapid punches to the pads.
Have partner sweep you/roll you over so he is in your guard. Fire off 10 rapid punches to his pads.
Partner passes guard to side control. Fire off 10 rapid punches to his pads.
Partner passes to full mount on you. Fire off 10 rapid punches to his pads.
Variations: Set up initial takedown off of different combinations, slips, ducks, weaves or counters. Use hands to set up different takedowns or throws, e.g. right-left punch combination followed by a right inner-thigh kick, stepping into a hip throw (o-goshi).
Pad & Bag Routines
Punching Pyramids:
On Bag or Pads:
1 Punch - Sprawl
2 Punches - Sprawl
3 Punches - Sprawl
...up to... 10 Punches - Sprawl.
Then reverse all the way back down:
10 Punches - Sprawl
9 Punches - Sprawl
8 Punches - Sprawl
...down to... 1 Punch - Sprawl.
Punches should be as hard and fast as possible, form is unimportant.
Kicking Pyramid:
On Bag or Pads:
Shin Block/Check with R Leg - 1 L Leg Round Kick
Shin Block/Check with R Leg - 2 L Leg Round Kicks
Shin Block/Check with R Leg - 3 L Leg Round Kicks
...up to... Shin Block/Check with R Leg - 10 L Leg Round Kicks
repeat on other side:
Shin Block/Check with L Leg - 1 R Leg Round Kick
Shin Block/Check with L Leg - 2 R Leg Round Kicks
Shin Block/Check with L Leg - 3 R Leg Round Kicks
...up to... Shin Block/Check with L Leg - 10 R Leg Round Kicks
Kicks should be as hard and fast as possible, to mid level.
Variations: High or Low levels, Kick from front leg or rear leg, Switch stance after Shin Block/Check, Shin Block/Check can be replaced with Front Kick.
Knee Pyramid:
On Bag or Pads:
Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 2 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 3 Knee strikes - Push Bag/Pad Man away.
...up to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
Then reverse all the way back down:
Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 9 Knee strikes - Push Bag/Pad Man away.
...down to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 1 Knee strikes - Push Bag/Pad Man away.
Knee Strikes should be as hard and fast as possible, to mid level, alternating legs.
Variations: High or Low level Knee strikes, Knees can be thrown for entire pyramid on one side (repeat for the other), Push away/Clinch can be replaced with a Takedown attempt/Sprawl.
Elbow Pyramids:
On Bag or Pads:
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 2 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 3 Elbow strikes.
...up to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strikes.
Then reverse all the way back down:
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 9 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 8 Elbow strikes.
...down to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strikes.
Elbow Strikes should be as hard and fast as possible, alternating sides.
Variations: Upward Elbows, entire pyramid on same side (repeat for other side), Pad Man Tackles/Shoots/Presses - Student Stuffs/Sprawls and uses downward Elbow strikes.
On Bag or Pads:
1 Punch - Sprawl
2 Punches - Sprawl
3 Punches - Sprawl
...up to... 10 Punches - Sprawl.
Then reverse all the way back down:
10 Punches - Sprawl
9 Punches - Sprawl
8 Punches - Sprawl
...down to... 1 Punch - Sprawl.
Punches should be as hard and fast as possible, form is unimportant.
Kicking Pyramid:
On Bag or Pads:
Shin Block/Check with R Leg - 1 L Leg Round Kick
Shin Block/Check with R Leg - 2 L Leg Round Kicks
Shin Block/Check with R Leg - 3 L Leg Round Kicks
...up to... Shin Block/Check with R Leg - 10 L Leg Round Kicks
repeat on other side:
Shin Block/Check with L Leg - 1 R Leg Round Kick
Shin Block/Check with L Leg - 2 R Leg Round Kicks
Shin Block/Check with L Leg - 3 R Leg Round Kicks
...up to... Shin Block/Check with L Leg - 10 R Leg Round Kicks
Kicks should be as hard and fast as possible, to mid level.
Variations: High or Low levels, Kick from front leg or rear leg, Switch stance after Shin Block/Check, Shin Block/Check can be replaced with Front Kick.
Knee Pyramid:
On Bag or Pads:
Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 2 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 3 Knee strikes - Push Bag/Pad Man away.
...up to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
Then reverse all the way back down:
Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.
As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 9 Knee strikes - Push Bag/Pad Man away.
...down to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 1 Knee strikes - Push Bag/Pad Man away.
Knee Strikes should be as hard and fast as possible, to mid level, alternating legs.
Variations: High or Low level Knee strikes, Knees can be thrown for entire pyramid on one side (repeat for the other), Push away/Clinch can be replaced with a Takedown attempt/Sprawl.
Elbow Pyramids:
On Bag or Pads:
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 2 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 3 Elbow strikes.
...up to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strikes.
Then reverse all the way back down:
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strike.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 9 Elbow strikes.
Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 8 Elbow strikes.
...down to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strikes.
Elbow Strikes should be as hard and fast as possible, alternating sides.
Variations: Upward Elbows, entire pyramid on same side (repeat for other side), Pad Man Tackles/Shoots/Presses - Student Stuffs/Sprawls and uses downward Elbow strikes.
Rowing Routines & Targets
Distance Targets:
500M under 1min 30secs (pb 1min 31secs)
1000M under 3mins 30secs (pb 3mins 56secs)
2000M under 7mins 20secs (pb 7mins 31.06secs)
5000M under 19mins 30 secs (pb 21mins 53secs)
30minute Routines:
Sprint all-out for 1min, followed by easy rowing for 30secs.
repeat for 30mins/20 sets.
or
Sprint all-out for 2min, followed by easy rowing for 1min.
repeat for 30mins/10 sets.
4 Minute Blaster:
Sprint all-out for 20secs, followed by easy rowing for 10secs.
repeat continuously for 8 sets.
500M under 1min 30secs (pb 1min 31secs)
1000M under 3mins 30secs (pb 3mins 56secs)
2000M under 7mins 20secs (pb 7mins 31.06secs)
5000M under 19mins 30 secs (pb 21mins 53secs)
30minute Routines:
Sprint all-out for 1min, followed by easy rowing for 30secs.
repeat for 30mins/20 sets.
or
Sprint all-out for 2min, followed by easy rowing for 1min.
repeat for 30mins/10 sets.
4 Minute Blaster:
Sprint all-out for 20secs, followed by easy rowing for 10secs.
repeat continuously for 8 sets.
2.5.10
Some Crossfit WOD Favourites
Barbara:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds, 3min rest between rounds
Cindy:
5 Pull-ups
10 Push-ups
15 Squats
as many rounds as possible in 20 mins (pb 23)
Tabata This:
Tabata Row
Tabata Pull-ups
Tabata Squats
Tabata Push-ups
Tabata Situ-ups
1min rest between rounds. 1 Tabata round = 8 sets of 20secs on/10secs off, total 4mins, then 1min rest. Total workout should take 24mins.
The Filthy Fifty:
50 Box/Bench Jumps
50 Jumping Pull-ups
50 35lbs Kettlebell/Dumbbell Swings
50 Lunges
50 Hanging Knee Raises
50 Push-ups
50 Back extensions
50 V-ups
50 Burpees
50 Squat/Star Jumps
complete for time.
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds, 3min rest between rounds
Cindy:
5 Pull-ups
10 Push-ups
15 Squats
as many rounds as possible in 20 mins (pb 23)
Tabata This:
Tabata Row
Tabata Pull-ups
Tabata Squats
Tabata Push-ups
Tabata Situ-ups
1min rest between rounds. 1 Tabata round = 8 sets of 20secs on/10secs off, total 4mins, then 1min rest. Total workout should take 24mins.
The Filthy Fifty:
50 Box/Bench Jumps
50 Jumping Pull-ups
50 35lbs Kettlebell/Dumbbell Swings
50 Lunges
50 Hanging Knee Raises
50 Push-ups
50 Back extensions
50 V-ups
50 Burpees
50 Squat/Star Jumps
complete for time.
Sunday Sessions - 2nd May
Session 3 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR:
Session:
3 x 5 Chirpees
Chirpees
40 x 7lbs Pike Situps
40 x 8lbs Side-sides
3 x 10 Hanging Knee-ups
Hanging Knee-ups
3 x 8 Hanging Straight Leg-raises
Hanging Leg Raises
10 x Tire Flips
30 x Heavy Sledge Hammers (15 either side)
30 x Light Sledge Hammers (15 either side)
500m Row (under 2 mins)
31 x weighted vest Box Jumps (under 2 mins)
10 x slide Pushups (5 either side)
10 x M/ball Box Pushups (5 either side)
12 x M/ball Handsprings
10 x Chinups
40 x 45lbs Kettlebell Cleans (20 either side)
32 x 45lbs Kettlebell Clean & Press (16 either side)
40 x 45lbs Kettlebell Snatches (20 either side)
20 x double Kettlebell Clean & Press (10 either side)
New Wave Athletics
1 HOUR:
Session:
3 x 5 Chirpees
Chirpees
40 x 7lbs Pike Situps
40 x 8lbs Side-sides
3 x 10 Hanging Knee-ups
Hanging Knee-ups
3 x 8 Hanging Straight Leg-raises
Hanging Leg Raises
10 x Tire Flips
30 x Heavy Sledge Hammers (15 either side)
30 x Light Sledge Hammers (15 either side)
500m Row (under 2 mins)
31 x weighted vest Box Jumps (under 2 mins)
10 x slide Pushups (5 either side)
10 x M/ball Box Pushups (5 either side)
12 x M/ball Handsprings
10 x Chinups
40 x 45lbs Kettlebell Cleans (20 either side)
32 x 45lbs Kettlebell Clean & Press (16 either side)
40 x 45lbs Kettlebell Snatches (20 either side)
20 x double Kettlebell Clean & Press (10 either side)
Sunday Sessions - 25th April
Session 2 with Darrell Greenwood at New Wave Athletics:
New Wave Athletics
1 HOUR
Warm up:
100 x Jumping Jacks
Dynamic Stretches
4x4 Ladder sprints (forward, backwards, sideways, in'n'outs)
Session:
20 x Tire Flips
100 x M/ball Mountain Climbers
30 x Sledge Hammers (15 either side)
60 x 7lbs M/ball pike situps
60 x 8lbs M/ball side-sides
30 x Box Jumps
500m Row (under 2 mins)
30 x Hanging Knee-Ups
Hanging Knee Ups
20 x M/ball Box Pushups (alternating)
40 x 20lbs Dumbell Rows (20 either side, supporting hand on 1/2 swiss)
20 x Side Slide Pushups (alternating)
20 x 60lbs Kettlebell Front Squats
Kettlebell Front Squats
30 x Double 30lbs Kettlebell Jump Squats
40 x 45lbs Kettlebell Cleans (20 either side)
Kettlebell Cleans
20 x Burpee Pushups
20 x Horizontal Pullups
Stretch.
New Wave Athletics
1 HOUR
Warm up:
100 x Jumping Jacks
Dynamic Stretches
4x4 Ladder sprints (forward, backwards, sideways, in'n'outs)
Session:
20 x Tire Flips
100 x M/ball Mountain Climbers
30 x Sledge Hammers (15 either side)
60 x 7lbs M/ball pike situps
60 x 8lbs M/ball side-sides
30 x Box Jumps
500m Row (under 2 mins)
30 x Hanging Knee-Ups
Hanging Knee Ups
20 x M/ball Box Pushups (alternating)
40 x 20lbs Dumbell Rows (20 either side, supporting hand on 1/2 swiss)
20 x Side Slide Pushups (alternating)
20 x 60lbs Kettlebell Front Squats
Kettlebell Front Squats
30 x Double 30lbs Kettlebell Jump Squats
40 x 45lbs Kettlebell Cleans (20 either side)
Kettlebell Cleans
20 x Burpee Pushups
20 x Horizontal Pullups
Stretch.
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