tag:blogger.com,1999:blog-366336542011-11-27T15:24:02.707-08:00Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.comBlogger421100tag:blogger.com,1999:blog-36633654.post-39094887664818196312011-08-18T11:39:00.000-07:002011-08-18T11:39:43.755-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />30 x Weight Vest Medicine Ball Pushups<br /><br />20 x Weight Vest Dips<br /><br />20 x Weight Vest Pullups<br /><br />20 x Weight Vest Burpees<br /><br />12 x Jump Ring Muscle Ups<br /><br />80 x 45lbs Kettlebell Body Circles (40 each way)<br /><br />48 x 45lbs Kettlbell Figure 8's with Upright Clean (24 each way)<br /><br />24 x 45lbs Kettlebell Inverted Snatch (12 each side)<br /><br />48 x 70lbs Kettlebell Swings (24 each side)<br /><br />2 x Bar Muscle Ups (5 attempts)<br /><br />100 x Jumping Jacks<br /><br />50 x Side Hurdles<br /><br />8 x Stair Sprints<br /><br />50 x Bosu Breakdowns<br /><br />20 x Swiss Ball Breakdowns<br /><br />20 x Swiss Ball Jack Knives<br /><br />12 x Tire Flips<br /><br />500M row - 1min 47secs<br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3909488766481819631?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-42950796666133579412011-08-12T14:04:00.000-07:002011-08-12T14:04:33.630-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />1000 x Speed Rope Skips<br /><br />300 x Punch Outs<br /><br /><br />1km Row - 3min41secs<br /><br /><br />20 x Weight Vest Stair Sprints<br /><br />20 x Weight Vest Pullups<br /><br />30 x Weight Vest Medicine Ball Burpees<br /><br />12 x Weight Vest TRX pushups<br /><br />12 x Weight Vest Slider Pushups<br /><br />4 x Weight Vest Chirpees<br /><br /><br />12 x 160lbs Dumbbell Deadlifts<br /><br />12 x 200lbs Dumbbell Deadlifts<br /><br /><br />6 x SandBag Clean & Press<br /><br />6 x SandBag Snatches<br /><br /><br />Ring & Bar Muscle-up technique practice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-4295079666613357941?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-11994674249458045992011-08-03T20:59:00.000-07:002011-08-03T20:59:42.949-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />15 x Stair Sprints<br /><br />125 x Jumping Jacks<br /><br />100 x Medicine Ball Side Touches<br /><br />30 x Inchworms<br /><br /><br />300 x Speed Rope Skips<br /><br />24 x 90lbs Barbell Burpee Clean & Press<br /><br />36 x 45lbs Kettlebell Snatch (18 each side)<br /><br />36 x Bosu Breakdowns<br /><br />12 x 55lbs Kettlebell Rows (6 each side)<br /><br />24 x 70lbs Kettlebell Rows (12 each side)<br /><br /><br />200M 160lbs Dumbbell Farmer Walk<br /><br />12 x Tire Flips<br /><br />2 x 500M Row<br /><br />48 x 12lbs Sledge Hammers<br /><br />40 x 6lbs Sledge Hammers<br /><br />60 x Slideboard Skaters<br /><br /><br />75 x 6lbs Rope Skips<br /><br />90 x 4lbs Rope Skips<br /><br />36 x Medicine Ball Hand Springs<br /><br />24 x Medicine Ball Burpee High Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1199467424945804599?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-84269783154956690262011-07-21T12:52:00.000-07:002011-07-21T12:52:56.447-07:00Session:<br /><br />45mins BJJ Grappling Sparring<br /><br />60 x Medicine Ball Pike Situps<br /><br />60 x Medicine Ball Side Touches<br /><br />60 x Medicine Ball Mountain Climbers<br /><br />30 x Swiss Ball Breakdowns<br /><br />30 x Swiss Ball Jack Knives<br /><br />30 x Incline Medicine Ball Pushups<br /><br />15 x Chirpees<br /><br />30 x Swiss Ball - Double 45lbs Dumbbell Press<br /><br />30 x Bosu Ball - 40lbs Dumbbell Row<br /><br />24 x 40lbs Dumbbell Swing<br /><br />24 x 40lbs Dumbbell Snatch<br /><br />24 x 60lbs Dumbbell Swing<br /><br />24 x 60lbs Dumbbell Snatch<br /><br />6 x 115lbs Barbell Clean<br /><br />6 x 115lbs Barbell Clean & Press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8426978315495669026?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-10203680840033616982011-07-14T09:23:00.000-07:002011-07-14T09:23:54.517-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />30 x Swiss Ball Jack Knives<br /><br />20 x Swisball Circles<br /><br />20 x Swissball Sides<br /><br />20 x Swissball Prayers<br /><br />10 x Stair Sprints<br /><br />120 x Bosu Side Skips<br /><br />30 x TRX Pullups<br /><br />60 x Medicine Ball Mountain Climbers<br /><br />12 x Ab Wheel Rollouts<br /><br />6 x Ab Wheel T Rollouts<br /><br />4 x Ab Wheel Fly Rollouts<br /><br />60 x 6lbs Rope Skips<br /><br />4 x Battle Rope sets<br /><br />500M Row<br /><br />16 x Tire Flips<br /><br />16 x 8lbs Sledgehammers<br /><br />16 x 16lbs Sledgehammers<br /><br />80 x Slider Sprints<br /><br />8 x Sand Bag Snatch<br /><br />12 x Jump up Ring Dips (Muscle up training)<br /><br />8 x 90lbs Double Kettlebell Suitcase Deadlift (4 each side)<br /><br />8 x 110lbs Double Kettlebell Suitcase Deadlift (4 each side)<br /><br />5 x 230lbs Quad Kettlebell Suitcase Deadlift<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1020368084003361698?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-6608372002939216732011-06-24T10:26:00.000-07:002011-06-24T10:26:15.938-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />10 x Stair Sprints<br /><br />200M Row Sprint<br /><br />12 x Box Jumps<br /><br />12 x Tire Flips<br /><br />32 x Sledge Hammers (16 each side)<br /><br />30 x Tire Drags<br /><br />100 x 6lbs Rope Skips<br /><br />12 x Strap Pullups<br /><br />16 x TRX Pushups<br /><br />10 x Slide Board Pushups<br /><br />5 x Inverted Kettlebell Pushups<br /><br />5 x Chirpees<br /><br />16 x Medicine Ball Pushup Burpees<br /><br />16 x Sandbag Cleans<br /><br />12 x Sandbag Clean & Press<br /><br />10 x Large Sandbag Clean & Press<br /><br />30 x 60lbs Kettlebell Snatches (15 each side)<br /><br />10 x Battle Rope Squats<br /><br />4 x Battle Rope Sprints<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-660837200293921673?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-11124257639667525472011-06-22T10:29:00.000-07:002011-06-22T10:29:20.194-07:00Session:<br /><br />50 x Jumping Jacks<br /><br />5 x Downward Yoga Stretch<br /><br />60 x Medicine Ball Pike Situps<br /><br />60 x Medicine Ball Side Touches<br /><br />20 x Inverted Medicine Ball Pushups<br /><br />20 x Spiderman Pushups<br /><br />20 x Side Touch Pushups<br /><br />20 x Top Touch Pushups<br /><br />20 x Hindu Pushups<br /><br />20 x 135lbs Back Squats<br /><br />10 x 185lbs Back Squats<br /><br />20 x 135lbs Deadlifts<br /><br />10 x 205lbs Deadlifts<br /><br />20 x 135lbs Barbell Cleans<br /><br />10 x 135lbs Barbell Clean & Press<br /><br />15 x Pullups<br /><br />1Hour Brazilian Ju-Jitsu:<br /><br />Warmup:<br />Rolls, Triangles, shrimping, leg swings etc<br /><br />Matador Pass - knee on belly<br /><br />Shaolin Guard Pass from closed guard - Matador Pass - knee on belly<br /><br />Counters to Matador Pass (replacing guard):<br /><br />Top Leg Swing arc, Bottom Leg Cross over, Roll out<br /><br />Counter to Shaolin Guard Pass:<br /><br />De La Riva Guard - Belt grab - Take back with Hooks<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1112425763966752547?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-31179287591048727142011-06-03T09:07:00.001-07:002011-06-03T15:23:11.318-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />7 x Stair Sprints<br /><br />12 x Agility Ladder (Various)<br /><br />100 x 1lbs Rope Skips<br /><br />100 x 4lbs Rope Skips<br /><br />100 x 6lbs Rope Skips<br /><br />200M Row Sprint<br /><br />2 x 100M Row Sprint<br /><br />2mins Bike Sprint<br /><br />15 x Battle Rope Squats<br /><br />5 x Chirpees<br /><br />24 x 45lbs Kettlebell Twist Lunge<br /><br />20 x 70lbs Kettlebell Halos<br /><br />40 x 45lbs Ketllbell Snatches<br /><br />150 x Slider Sprints<br /><br />12 x 70lbs Kettlebell Clean & Press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3117928759104872714?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-12227826595652819982011-05-11T22:38:00.000-07:002011-05-13T13:30:54.718-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />2 rounds of:<br />500M Row<br />8 Supermans<br />8 Swiss Ball Breakdowns<br />10 Medicine Ball V-ups<br />8 Hanging knee raises<br /><br />10 Slide Out Pushups<br />10 Slide Up Pushups<br />20 Medicine Ball Pushups<br />12 Inverted Medicine Ball Pushups<br />6 Spidermans Pushups<br /><br />20 x 70lbs Kettlebell Clean & Jerk<br />30 x 35lbs Kettlebell Snatch<br />20 x 45lbs Kettlebell Snatch<br />18 x 70lbs Kettlebell Snatch<br />50 x 45lbs Kettlebell Swing<br />30 x 70lbs Kettlebell Swing<br />30 x Burpees<br />50 x 6lbs Rope Skips<br />10 x 200lbs Dumbbell Deadlift<br />9 x Rope Pullups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1222782659565281998?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-58100892834009797022011-05-05T12:26:00.000-07:002011-05-05T12:26:58.450-07:00Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />3 Rounds of:<br />200M Row<br />7 x TRX Inverted Rows (feet on floor - Bar - Swiss Ball)<br />5 x Close Grip Pullups<br />8 x Atomic Pushups<br />8 x Medicine Ball Handsprings<br />60 x 6lbs Rope skips<br />30 x 45lbs Kettlebell Clean & Press (15 each side - each round)<br /><br />15 Burpees<br />200 Speed Rope Skips<br />90 x 35lbs Kettlebell Snatches (45 each side)<br />60 x 45lbs Kettlebell Swings (30 each side)<br />120 x Slideboard Sprints<br />24 x Slideboard Pikes<br />36 x Medicine Ball - Slideboard Twisting Lunge <br />60 x Jumping Jacks<br />12 x Tire Flips<br />50 x 8lbs Sledgehammers<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-5810089283400979702?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-11369208495527046752011-04-21T10:43:00.000-07:002011-04-21T10:43:30.611-07:00Been a while since my last post as I have been doing rehab on my knees and hip. That rehab is still ongoing, but in the meantime I am starting to work my way back into some limited weight training<br /><br />Session Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />12 x Agility Ladder warm up drills<br /><br />60 x Medicine Ball Mountain Climbers<br /><br />45 x Medicine Ball Clean & Press<br /><br />12 x Chirpees<br /><br />60 x 45lbs Kettlebell Single Handed High Pulls (30 each side)<br /><br />18 x Double 45lbs Kettlebell High Pulls <br /><br />24 x Double 45lbs Kettlebell Lunges<br /><br />20 x Bosu Braekdowns<br /><br />32 x 60lbs Kettlebell Clean & Press (16 each side)<br /><br />16 x 70lbs Kettlebell Clean & Press (8 each side)<br /><br />30 x 80lbs Kettlebell Cleans<br /><br />10 x Side Slide Pushups<br /><br />10 x Front Slide Pushups<br /><br />10 x Medicine Ball Spiderman Pushups<br /><br />10 x Slide Spiderman Pushups<br /><br />20 x Ab Rollouts (from knees)<br /><br />3 x 45lbs Kettlebell Wide Grip Pullups<br /><br />3 x 45lbs Kettlebell Chinups<br /><br />3 x 45lbs Kettlebell Hammer Grip Pullups<br /><br />3 x 45lbs Kettlebell Rope Pullups<br /><br />45 x Hanging Knee to Chin<br /><br />5 x Battle Rope sets (various rhythms)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1136920849552704675?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-72230539869561770812011-01-13T13:01:00.002-08:002011-01-13T13:28:58.601-08:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />100 x Jumping Jacks<br /><br />60 x 24" Box Jumps<br /><br />20 x Medicine Ball Burpees<br /><br />15 x Chirpees<br /><br />4mins Battle Ropes:<br />- 2 x 20secs Doubles<br />- 2 x 20secs Alternating<br />- 2 x 20secs Sideways<br />- 2 x 20secs Circles<br />- 2 x 20secs Squat Doubles<br />- 2 x 20secs Alternating<br /><br />20 x Varied Grip Pull-ups<br /><br />50 x Medicine Ball Lunge Jumps<br /><br />20 x Slide Board Pushups<br /><br />20 x TRX pushups<br /><br />20 x Inverted Medicine Ball Pushups<br /><br />10 x 45lbs Kettlebell Turkish Getups<br /><br />20 x TRX Pistol Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-7223053986956177081?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-87661116346177066772011-01-07T09:24:00.002-08:002011-01-07T09:31:49.236-08:00Session:<br /><br />2km Row - 7:50<br /><br />60 x Medicine Ball Pike Situps<br /><br />60 x Medicine Ball Side Touches<br /><br />60 x Swiss Ball Mountain Climbers<br /><br />60 x Swiss Ball Preachers<br /><br />20 x 45lbs Kettlebell Cleans (10 each side)<br /><br />10 x 70lbs Kettlebell Cleans (5 each side)<br /><br />18 x 115lbs Barbell Cleans<br /><br />20 x 45lbs Kettlebell Clean & Press (10 each side)<br /><br />20 x 45lbs Kettlebell Snatch (10 each side)<br /><br />20 x 45lbs Kettlebell Swings (10 each side)<br /><br />20 x 45lbs Kettlebell Windmills (10 each side)<br /><br />2 x 45lbs Kettlebell Turkish Getups (1 each side)<br /><br />10 x double 70lbs Kettlebell Deadlift<br /><br />10 x 135lbs Barbell Deadlift<br /><br />10 x 225lbs Barbell Deadlift<br /><br />10 x 135lbs Barbell Squats<br /><br />10 x 185lbs Barbell Squats<br /><br />10 x 205lbs Barbell Squats<br /><br />10 x 215lbs Barbell Squats<br /><br />15 x Pullups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8766111634617706677?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-53920626288224563342010-12-21T09:26:00.002-08:002010-12-21T09:31:53.570-08:00Session:<br /><br />2km Row<br /><br />45 x Swiss Ball Preachers<br /><br />45 x Swiss Ball Breakdowns<br /><br />45 x Swiss Ball Mountain Climbers<br /><br />60 x Medicine Ball Pike Situps<br /><br />60 x Medicine Ball Side Touches<br /><br />30 x Medicine Ball V-ups<br /><br />60 x 45lbs Kettlebell Cleans (30 each side)<br /><br />60 x 45lbs Kettlebell Swings (30 each side)<br /><br />30 x 45lbs Kettlebell Clean & Press (15 each side)<br /><br />30 x 45lbs Kettlebell Snatches (15 each side)<br /><br />30 x double 45lbs Kettlebell Front Squats<br /><br />20 x Pullups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-5392062628822456334?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-50137904874846515932010-12-16T16:42:00.002-08:002010-12-16T16:51:01.716-08:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />3 x 40 Irish Steps<br /><br />3 x 20 Slideboard Skaters<br /><br />3 x 15 SwissBall Preachers<br /><br />3 x 8 Medicine Ball Burpees<br /><br />3 x 20 TRX Mountain Climbers<br /><br />3 x 25 Weight Bar Jumping Jacks<br /><br />3 x 10 Box Jumps<br /><br />3 x 12 Side Hurdles<br /><br />3 x 12 5lbs Superman Bridges<br /><br />3 x 12 Hanging Knee Tucks<br /><br />3 x 12 V-ups<br /><br />2 x 20secs Battle Ropes (Both Arms)<br /><br />2 x 20secs Battle Ropes (Alternating Arms)<br /><br />2 x 20secs Battle Ropes (Right Arm/Left Arm)<br /><br />20secs (Both Arms/Alternating Arms/R Arm/L Arm)<br /><br />20 x Pull-ups<br /><br />20 x 70lbs Kettlebell Cleans<br /><br />10 x 90lbs Kettlebell Cleans<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-5013790487484651593?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-3159091051835419362010-11-25T21:20:00.002-08:002010-11-25T21:30:58.731-08:00Session:<br /><br />60x Swiss Ball Breakdowns<br /><br />60x Swiss Ball Preachers<br /><br />60x 14lbs Medicine Ball Pike Situps<br /><br />60x 14lbs Medicine Ball Side Touches<br /><br />10x Swiss Ball dbl 55lbs Dumbell Press<br /><br />8x Swiss Ball dbl 60lbs Dumbell Press<br /><br />5x Swiss Ball dbl 60lbs Dumbell Press<br /><br />10x 135lbs Barbell Back Squat<br /><br />10x 185lbs Barbell Back Squat<br /><br />10x 205lbs Barbell Back Squat<br /><br />10x 205lbs Barbell Deadlift<br /><br />10x 225lbs Barbell Deadlift<br /><br />2x 315lbs Barbell Deadlift (NEW PB)<br /><br />24x 45lbs Kettlebell Cleans (12 each side)<br /><br />20x 45lbs Kettlebell Clean & Press (10 each side)<br /><br />20x 45lbs Kettlebell Snatches (10 each side)<br /><br />20x 45lbs Kettlebell Swings (10 each side)<br /><br />20x 45lbs Kettlebell Windmills (10 each side)<br /><br />4x 45lbs Kettlebell Turkish Getups (2 each side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-315909105183541936?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-8297053601346117692010-11-17T21:33:00.002-08:002010-11-17T21:38:39.291-08:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />2x 1min plank<br /><br />2x 30sec R side plank<br /><br />2x 30sec L side plank<br /><br />60x Medicine Ball V-ups<br /><br />60x Medicine Ball Side Touches<br /><br />20x Extended Supermans<br /><br />10x 5lbs Supermans<br /><br />100x 5lbs PlyoRope skips<br />100x 3lbs PlyoRope Skips<br />100x 1lbs PlyoRope Skips<br />100x Reg Rope Skips<br />100x SpeedRope Skips<br /><br />48x Bosu Pushups (24 each side)<br /><br />36x 40lbs Dumbbell Rows (18 each side)<br /><br />24x 90lbs Kettlebell Front Squats<br /><br />30x Medicine Ball Jump Lunges<br /><br />5:20 Row - for distance (1362M)<br /><br />10x Chirpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-829705360134611769?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-82096065334946508432010-11-03T22:47:00.004-07:002010-11-03T23:04:00.327-07:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />20x Tire Flips<br /><br />500M Row<br /><br />'Move the Pile'<br /><br />16x 45lbs Kettlebell Cleans (8 each side)<br /><br />'Move the Pile'<br /><br />12x 52lbs Kettlebell Cleans (6 each side)<br /><br />20x 60lbs Kettlebell Cleans (10 each side)<br /><br />10x 72lbs Kettlebell Cleans (5 each side)<br /><br />8x 90lbs Kettlebell Cleans (4 each side)<br /><br />10x 45lbs Kettlebell Snatches (5 each side)<br /><br />10x 52lbs Kettlebell Snatches (5 each side)<br /><br />10x 60lbs Kettlebell Snatches (5 each side)<br /><br />8x 45lbs Kettlbell Clean & Press (4 each side)<br /><br />8x 60lbs Kettlebell Clean & Press (4 each side)<br /><br />10x 60lbs Kettlebell Windmills (5 each side)<br /><br />6x 60lbs Kettlebell Turkish Getups (3 each side)<br /><br />2x 72lbs Kettlebell Turkish Getups (1 each side)<br /><br />5x double 60lbs Kettlebell Thruster Cleans<br /><br />5x Hanging Leg Raises<br /><br />4x Hanging Leg Raises (half circle)<br /><br />2x Hanging Leg Raises (full circle)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8209606533494650843?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-39236753549662249452010-10-22T14:44:00.002-07:002010-10-22T15:00:06.251-07:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />20x Tire Flips<br /><br />100x Irish Steps<br /><br />100x Jumping Jacks<br /><br />24x Bosu Breakdowns<br /><br />60x Medicine Ball Mountain Climbers<br /><br />40x Bosu Twist Medicine Ball Lunges<br /><br />20x Lunges w/ double 20lbs Dumbbell press <br /><br />48x 45lbs Kettlebell Cleans (24 each side)<br /><br />36x 45lbs Kettlebell Clean & Press (18 each side)<br /><br />24x 45lbs Kettlebell Full Swings<br /><br />36x 45lbs Kettlebell One-Handed Swings (18 each side)<br /><br />18x 45lbs Kettlebell Turkish Getups (9 each side)<br /><br />18x Burpee Box Jumps<br /><br />30x 45lbs Kettlebell Snatches (15 each side)<br /><br />10x TRX Pushups<br /><br />10x Hanging Leg raises<br /><br />3x Wide Grip Pullups<br /><br />3x Chinups<br /><br />5x 25lbs weighted Pullups<br /><br />5x 25lbs weighted Chinup<br /><br />5x 25lbs weighted Dips<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3923675354966224945?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-87912559240196491422010-10-13T21:39:00.002-07:002010-10-13T21:49:28.238-07:0050 x Jumping Jacks<br /><br />60 x 14lbs medicine ball pike situps<br /><br />60 x 14lbs medicine ball side touches<br /><br />40 x Swissball breakdowns<br /><br />40 x Swissball mountain climbers<br /><br />40 x Swissball preachers<br /><br />4mins 20/10 tabata bike<br /><br />15 x 25lbs pullups<br /><br />20 x pullups<br /><br />20 x 25lbs renegade row - side raise<br /><br />20 x 135lbs barbell back squat<br /><br />10 x 185lbs barbell back squat<br /><br />21 x 135lbs bench press<br /><br />12 x 95lbs barbell clean&press<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8791255924019649142?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-987340522039984322010-09-23T11:12:00.002-07:002010-09-23T11:22:22.334-07:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />21x Tire Flips<br /><br />60x PlyoRope Skips<br /><br />90x Irish Steps<br /><br />48x Heavy SledgeHammers (24 each side)<br /><br />3x 50M Wind Sprints<br /><br />3x 200M Row Sprints (100M active rest)<br /><br />24x Bosu Breakdowns<br /><br />12x Chirpees<br /><br />20x Box Jumps<br /><br />30x Medicine Ball Burpees<br /><br />20x Ab Wheel Rollouts<br /><br />14x TRX Pushups<br /><br />16x 90lbs Kettlebell Front Squats<br /><br />24x 45lbs Kettlebell Renegade Rows<br /><br />40x 45lbs Kettlebell Snatches (20 each side)<br /><br />30x Medicine Ball Pike Situps<br /><br />30x Medicine Ball Side to Sides<br /><br />16x Agility Ladder Sprints (J-Jacks, One-Leg Hops, Front, Side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-98734052203998432?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-77781909903037195902010-09-19T18:02:00.002-07:002010-09-19T18:11:01.887-07:00<span style="font-weight:bold;">Warm Up:</span><br /><br />500M Row<br /><br />100reps Skipping Rope<br /><br />50x Jumping Jacks<br /><br /><span style="font-weight:bold;">Session:</span><br /><br />50x 12lbs Medicine Ball Pike Situps<br /><br />50x 12lbs Medicine Ball side to sides<br /><br />20x Swiss Ball Breakdowns<br /><br />20x Swiss Ball Preachers<br /><br />20x Medicine Ball Incline Pushups<br /><br />20x Double 45lbs Kettlebell Lunges<br /><br />20x Walking Lunges<br /><br />30x Double 45lbs Kettlebell Deadlift<br /><br />30x Double 45lbs Kettlebell Front Squats<br /><br />10x Double 45lbs Kettlebell Jump Squats<br /><br />10x Double 45lbs Kettlebell Thrusters<br /><br />10x Double 45lbs Kettlebell Cleans<br /><br />20x 45lbs Kettlebell Snatches (10 each side)<br /><br />20x 45lbs Kettlebell Clean & Press (10 each side)<br /><br />20x 45lbs Kettlebell Windmills (10 each side)<br /><br />10x 45lbs Kettlebell 2Handed Swings<br /><br />6x 45lbs Kettlebell Turkish Getups (3 each side)<br /><br />30x 45lbs Kettlebell Swiss Ball Bench Press (15 each side)<br /><br />20x 45lbs Kettlebell Pushup Renegade Rows(10 each side)<br /><br />15x Pullups<br /><br />10x Hanging Leg Raises<br /><br />500M Row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-7778190990303719590?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-25720636248600267192010-09-16T10:26:00.003-07:002010-09-16T10:38:38.373-07:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Warm Up:<br /><br />Agility ladder Sprints<br />2x Forward<br /><br />2x Jumping Jacks<br /><br />2x R-Leg hops<br /><br />2x L-Leg hops<br /><br />Session:<br /><br />50x Medicine Ball Pike Sit Up<br /><br />50x Medicine Ball Side Touch<br /><br />9x Chirpee (Chin Up Burpee)<br /><br />20x Tire Flip<br /><br />75x Plyo-Rope Skips<br /><br />21x Box Jumps<br /><br />20x Swiss Ball Breakdowns<br /><br />500M Row<br /><br />12x Hanging Leg Raises<br /><br />16x Medicine Ball Incline Pushups<br /><br />20x 45lbs Kettlebell Pushup Renegade Rows<br /><br />20x double 45lbs Kettlebell Front Squats<br /><br />15x double 45lbs Kettlebell Jump Squats<br /><br />32x 45lbs Kettlebell Cleans (16 each side)<br /><br />24x 45lbs Kettlebell Clean & Press (12 each side)<br /><br />20x 45lbs Kettlebell 2handed swing<br /><br />48x 45lbs Kettlebell Snatch (24 each side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-2572063624860026719?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-36945597579398259582010-06-25T13:26:00.002-07:002010-06-25T13:35:12.823-07:0020 x Medicine Ball Burpee Box Jumps<br /><br />50 x Medicine Ball Pike Situps<br /><br />50 x Medicine Ball Side to Sides<br /><br />40 x Swiss Ball Mountain Breakdowns<br /><br />16 x Chirpees<br /><br />20 x Hanging Leg Raises <br /><br />20 x Dips<br /><br />32 x 45lbs Dumbbell Swings (16 each side)<br /><br />32 x double 45lbs Dumbell Thrusters<br /><br />8 x 135lbs Barbell Deadlift<br /><br />16 x 225lbs Barbell Deadlift<br /><br />1 x 315lbs Barbell Deadlift<br /><br />8 x 135lbs Barbell Back Squats<br /><br />16 x 155lbs Barbell Back Squats<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3694559757939825958?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-29000774394918026752010-06-23T11:18:00.002-07:002010-06-25T13:26:07.902-07:00Session 10 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Warm Up:<br /><br />Agility ladder Sprints<br />3x Feet Side To Side<br /><br />3x Jumping Jacks Forward And Backward<br /><br />3x Feet In And Out<br /><br />Session:<br /><br />50x 20lb Dumbell Pike Sit Up<br /><br />50x 20lb Dumbell Side Touch<br /><br />16x Chirpee (Chin Up Burpee)<br /><br />20x Tire Flip<br /><br />40x 8lb Sledgehammer (20 Each Side)<br /><br />40x 16lb Sledgehammer (20 Each Side)<br /><br />1km Rowing Machine (Alternate 100m Sprint, 100m Rest)<br /><br />20x Medicine Ball Box Jump<br /><br />20x 45lbs Kettle Bell Clean (10 Each Side)<br /><br />10x 60lbs Kettle Bell Clean (5 Each Side)<br /><br />10x 60lbs Kettle Bell Snatch (5 Each Side)<br /><br />10x 75lbs Kettle Bell Clean (5 Each Side)<br /><br />8x 90lbs Kettle Bell Clean (4 Each Side)<br /><br />10x 45lbs Double Kettle Bell Squat<br /><br />10x 45lbs Double Kettle Bell Clean & Squat<br /><br />5x 60lbs Double Kettle Bell Squat<br /><br />5x 60lbs Double Kettle Bell Clean<br /><br />16x T-Rex Push Up<br /><br />20x Slide Board Push Up<br /><br />40x 20lb Dumbell Bosu Ball Row (20 Each Side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-2900077439491802675?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-79124051539424294912010-06-14T14:59:00.005-07:002010-06-14T15:54:18.719-07:00Session 9 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Warm Up:<br /><br />Agility Ladder Sprints:<br /> - Forward, Backwards, Jumping Jacks, Left Side, Right Side<br /><br />Session:<br /><br />48 x 45lbs Kettlebell Swings (3 sets of 8 on each arm)<br /><br />60 x Swiss Ball Breakdowns<br /><br />48 x 45lbs Kettlebell Snatches (3 sets of 8 on each arm)<br /><a href="http://www.youtube.com/user/KettlebellAthletics#p/u/52/BHhaqyCy59I">Kettlbell Snatch</a><br /><br />30 x 45lbs Kettlebell Snatches (1 set of 15 each side)<br /><br />60 x Swiss Ball Leg Raise Mountain Climbers<br /><br />20 x Tire Flips<br /><br />40 x Medicine Ball Pike Situps<br /><br />40 x Medicine Ball Side to Sides<br /><br />3 x Double 60lbs Kettlebell Clean & Thruster<br /><a href="http://www.youtube.com/watch?v=VzxpNu-wDj8">Kettlebell Clean & Thruster</a><br /><br />48 x Bosu Ball 20lbs Dumbell Row (2 sets of 12 on each arm)<br /><a href="http://www.youtube.com/watch?v=QGrEP_nH364">Medicine Ball Dumbbell Row</a><br /><br />16 x Pull-ups<br /><br />10 x Hand Wheel Roll-outs<br /><br />10 x 115lbs Barbell Deadlift<br /><br />5 x 185lbs Barbell Deadlift<br /><br />10 x 225lbs Barbell Deadlift<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-7912405153942429491?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-11487857111092087972010-06-07T11:34:00.005-07:002010-06-07T12:00:10.644-07:00Session 8 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Warm Up:<br /><br />Agility Ladder Sprints, 2 laps of:<br /> - Forward, Backwards, Switch Steps, Jumping Jacks, Left Side, Right Side<br /><br />Session:<br /><br />50 x 20lbs Dumbbell Pike Situps<br /><br />50 x 35lbs Plate Side to Sides<br /><br />16 x double 45lbs Kettlebell Front Squats<br /><br />16 x double 60lbs kettlebell front squats<br /><br />24 x Medicine Ball Burpee Box Jumps<br /><br />20 x Tire Flips<br /><br />40 x Heavy Sledge Hammers (20 each arm) <br /><br />40 x Light Sledge Hammers (20 each arm)<br /><br />5 x 80lbs Dumbbell Deadlift<br /><br />5 x 120lbs Dumbbell Deadlift<br /><br />5 x 160lbs Dumbbell Deadlift<br /><br />15 x 200lbs Dumbbell Deadlift<br /><br />24 x 40lbs Dumbbell Snatch (12 each arm)<br /><br />24 x 60lbs Dumbbell Snatch (12 each arm)<br /><br />1 min x 160lbs Dumbbell Farmer Walk<br /><br />40 x Medicine Ball Jump Lunges<br /><br />10 x 40lbs Dumbbell Split Snatch (5 each side)<br /><br />9 x 115lbs Barbell Thrusters<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1148785711109208797?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-45240846325398476272010-05-31T15:02:00.002-07:002010-05-31T15:20:56.055-07:00Session 7 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />2km Row (new PB 07 mins 31.06 secs)<br /><br />100 x Medicine Ball Mountain Climbers<br /><br />50 x Medicine Ball Pike Situps<br /><br />50 x Medicine Ball Side to Sides<br /><br />20 x 20lbs Weighted Vest Medicine Ball Pushups<br /><br />12 x 20lbs Weighted Vest Dips<br /><br />12 x 20lbs Weighted Vest Slide Board Pushups<br /><br />20 x 20lbs Weighted Vest Medicine Ball Burpee Box Jumps<br /><br />20 x 20lbs Weighted Vest Inverted Rows<br /><br />40 x 20lbs Weighted Vest Side Hurdles<br /><br />100 x Plyo Rope Skips<br /><br />20 x Tire Flips<br /><br />60 x Heavy Sledge Hammers (30 each side)<br /><br />3 sets of:<br /> 12 x 45lbs Kettlebell Windmills (6 each side) <br /><br /> 16 x 45lbs Kettlebell Cleans (8 each side)<br /><br /> 12 x 45lbs Kettlebell Clean & Press (6 each side)<br /><br /> 8 x 45lbs Kettlebell Front Squats<br /><br /> 16 x 45lbs Kettlebell Swings (8 each side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-4524084632539847627?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-87769218410476456532010-05-23T21:10:00.003-07:002010-05-23T22:07:09.279-07:00Session 6 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />2 x 20 Supermans<br /><br />2 x 30 8lbs Medicine Ball Side to Sides<br /><br />2 x 30 Medicine Ball Mountain Climbers<br /><br />2 x 20 Pike <br /><br />4 x 400M Row<br /><br />3 x 10 Roll-Out Pushups<br /><br />3 x 1min Bike Sprints<br /><br />10 x Move the Pile<br /><br />10 Pullups<br /><br />10 Dips<br /><br />12 x 90lbs Kettlebell Front Squat<br /><br />20 x Swiss Ball Breakdowns<br /><br />12 x Slide Board Pushups<br /><br />32 x 45lbs Kettlebell Cleans<br /><br />12 x 45lbs Double Kettlebell Machine Gun Cleans<br /><br />12 x 75lbs Kettlebell Cleans<br /><br />10 x 90lbs Kettlebell Cleans<br /><br />18 x Medicine Ball Burpee Box Jumps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8776921841047645653?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-13453596664398933522010-05-18T21:12:00.002-07:002010-05-18T21:14:24.398-07:0025 x Pullups<br /><br />50 x 135lbs Deadlifts<br /><br />50 x Pushups<br /><br />50 x Box Jumps<br /><br />50 x Floor Wipers<br /><br />50 x Kettlebell Clean and Press<br /><br />25 x Pullups<br /><br /><a href="http://www.youtube.com/watch?v=ouZFwzABvw4">CrossFit Central '300'</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1345359666439893352?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-19880327261934806652010-05-18T20:22:00.002-07:002010-05-18T20:35:58.276-07:00All Lunges With Double 45lbs Kettlebells:<br /><br />10 x Walking Lunges<br /><br />10 x Deadlifts (Double Kettlebells)<br /><br />10 x Walking Lunges<br /><br />10 x Front Squats (Single Kettlebell)<br /><br />10 x Walking Lunges<br /><br />10 x Jumps (Double Kettlebells)<br /><br />10 x Walking Lunges<br /><br />10 x Swings (Single Kettlebell 5 either side)<br /><br />10 x Walking Lunges<br /><br />10 x Cleans (Double Kettlebells)<br /><br />10 x Walking Lunges<br /><br />10 x Snatch (Single Kettlebell 5 either side)<br /><br />10 x Walking Lunges<br /><br />10 x Clean and Press (Double Kettlebells)<br /><br />10 x Walking Lunges<br /><br />10 x Windmills (Single Kettlebell 5 either side) <br /><br />10 x Walking Lunges<br /><br />10 x Thrusters (Double Kettlebells)<br /><br />10 x Walking Lunges<br /><br />10 x Turkish Getups (Single Kettlebell 5 either side)<br /><br />A new one I made up, yet to try it... but if you do, let me know...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1988032726193480665?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-16981335031580207942010-05-18T19:32:00.000-07:002010-05-18T19:34:24.611-07:00<span style="font-weight:bold;">2 ROUNDS:</span><br /><br />10x Handstand push-ups<br /><br />20x Box jumps<br /><br />30x Pull-ups<br /><br />40x Push-ups<br /><br />50x Double unders<br /><br />10x Knees to elbows<br /><br />20x Dips<br /><br />30x Burpees<br /><br />40x Sit-ups (feet anchored)<br /><br />50x Squats<br /><br />...and.... collapse...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-1698133503158020794?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-86329179435550680162010-05-17T16:45:00.002-07:002010-05-17T17:34:54.955-07:00Session 5 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />20 Tire Flips<br /><br />40 x Heavy Sledge Hammers (10 either side)<br /><br />40 x Light Sledge Hammers (10 either side)<br /><br />60 x Plyo-Rope skips<br /><br />2 x 500m Row (under 2 mins each)<br /><br />100 x Swiss Ball Mountain Climbers<br /><br />60 x Swiss Ball Preacher Curls<br /><br />60 x Swiss Ball Figure 8's<br /><br />100 x 40lbs Weighted Vest Slide Board Speed Skaters<br /><a href="http://www.youtube.com/watch?v=oeN-BKqefI0">Speed Skaters</a><br /><br />5 x 30 secs Bike Sprints<br /><br />1 x 1 min Bike Sprint<br /><br />40 x Swiss Ball Glute/Ham Leg Raises<br /><br />20 x Dips<br /><br />20 Pull-ups (varying grips)<br /><br />30 secs 'Feet Up' Rope Climbs<br /><br />10 x 45lbs Turkish Getups (5 either side)<br /><a href="http://www.youtube.com/watch?v=ztTOn0rSMis">Turkish Getup</a><br /><br />10 x Ring Pushups<br /><br />5 x double 45lbs Kettlebell Thrusters<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8632917943555068016?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-30820742065759184312010-05-10T14:09:00.002-07:002010-05-10T14:22:15.275-07:00Session 4 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />2km Row (under 8 mins)<br /><br />20 Tire Flips<br /><br />20 x Heavy Sledge Hammers (10 either side)<br /><br />20 x Light Sledge Hammers (10 either side)<br /><br />120 x Plyo-Rope skips<br /><br />20 x Swiss Ball Breakdowns<br /><br />2 x 'Move the Pile' (5 weights 2.5lbs - 10lbs)<br /><br />10 x Hanging Leg Raises (Feet to the bar)<br /><br />10 x Hanging Leg Raises (Feet to 90)<br /><br />8 x Chirpees<br /><br />20 x 45lbs Kettlebell Cleans (10 either side)<br /><br />20 x 45lbs Kettlebell Cleans & Press (10 either side)<br /><br />20 x 45lbs Kettlebell Windmills (10 either side)<br /><br />20 x Weighted-Vest Box Jumps with 7lbs M/ball Burpees between<br /><br />30M 160lbs Farmer walk<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3082074206575918431?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-89494699139626489622010-05-06T16:07:00.004-07:002010-05-06T16:19:32.062-07:00<span style="font-weight:bold;">Workout Generator</span><br /><br />A great website I was sent for creating crossfit style workouts of various types:<br /><br /><a href="http://www.wodshop.org/wods.html">WODSHOP</a><br /><br />As I was told, don't keep clicking till you find one you like; do the first one you have the equipment to do.<br /><br />For exercise videos and descriptions go here:<br /><br /><a href="http://www.performancemenu.com/exercises/index.php">Catalyst Athletics</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8949469913962648962?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-64733192102619618312010-05-03T21:59:00.004-07:002010-05-04T18:07:13.070-07:00<span style="font-weight:bold;">Seiunchin Padwork Drill:</span><br /><br />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:<br /><br /><a href="http://www.goju-karate.co.uk/Four-Shades-of-Black.html">Four Shades Of Black</a><br /><br />Starting from standing; left jab - right cross to the pads followed by a double leg takedown.<br /><br />Landing in partners guard, fire off 10 rapid punches to the pads.<br /><br />Use Yama Uke to break the guard, and pass to side control (yoko shihai). Fire off 10 rapid punches to the pads.<br /><br />Pass to full mount (kami shihai), fire off 10 rapid punches to the pads.<br /><br />Have partner sweep you/roll you over so he is in your guard. Fire off 10 rapid punches to his pads.<br /><br />Partner passes guard to side control. Fire off 10 rapid punches to his pads.<br /><br />Partner passes to full mount on you. Fire off 10 rapid punches to his pads.<br /><br /><br />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).<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-6473319210261961831?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-60759803111539405372010-05-03T13:54:00.004-07:002010-05-03T14:44:44.742-07:00<span style="font-weight:bold;">Punching Pyramids:</span><br /><br />On Bag or Pads:<br /><br />1 Punch - Sprawl<br />2 Punches - Sprawl<br />3 Punches - Sprawl<br />...up to... 10 Punches - Sprawl. <br /><br />Then reverse all the way back down:<br /><br />10 Punches - Sprawl<br />9 Punches - Sprawl<br />8 Punches - Sprawl<br />...down to... 1 Punch - Sprawl.<br /><br />Punches should be as hard and fast as possible, form is unimportant. <br /><br /><br /><span style="font-weight:bold;">Kicking Pyramid:</span><br /><br />On Bag or Pads:<br /><br />Shin Block/Check with R Leg - 1 L Leg Round Kick<br />Shin Block/Check with R Leg - 2 L Leg Round Kicks<br />Shin Block/Check with R Leg - 3 L Leg Round Kicks<br />...up to... Shin Block/Check with R Leg - 10 L Leg Round Kicks<br /><br />repeat on other side:<br /><br />Shin Block/Check with L Leg - 1 R Leg Round Kick<br />Shin Block/Check with L Leg - 2 R Leg Round Kicks<br />Shin Block/Check with L Leg - 3 R Leg Round Kicks<br />...up to... Shin Block/Check with L Leg - 10 R Leg Round Kicks<br /><br />Kicks should be as hard and fast as possible, to mid level.<br /><br />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.<br /><br /><br /><span style="font-weight:bold;">Knee Pyramid:</span><br /><br />On Bag or Pads:<br /><br />Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.<br />As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 2 Knee strikes - Push Bag/Pad Man away.<br />As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 3 Knee strikes - Push Bag/Pad Man away.<br />...up to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.<br /><br />Then reverse all the way back down:<br /><br />Clinch Bag/Pad Man - Throw 1 Knee strike - Push Bag/Pad Man away.<br />As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 10 Knee strikes - Push Bag/Pad Man away.<br />As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 9 Knee strikes - Push Bag/Pad Man away.<br />...down to...As Bag/Pad Man comes back in - Clinch Bag/Pad Man - Throw 1 Knee strikes - Push Bag/Pad Man away.<br /><br />Knee Strikes should be as hard and fast as possible, to mid level, alternating legs.<br /><br />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.<br /><br /><br /><span style="font-weight:bold;">Elbow Pyramids:</span><br /><br />On Bag or Pads:<br /><br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strike.<br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 2 Elbow strikes.<br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 3 Elbow strikes.<br />...up to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strikes.<br /><br />Then reverse all the way back down:<br /><br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 10 Elbow strike.<br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 9 Elbow strikes.<br />Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 8 Elbow strikes.<br />...down to...Tackle/Shoot/Press Bag or Pad Man against Wall - Release and throw 1 Elbow strikes.<br /><br />Elbow Strikes should be as hard and fast as possible, alternating sides.<br /><br />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.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-6075980311153940537?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-26436367190453419262010-05-03T13:28:00.004-07:002010-05-31T15:24:41.873-07:00<span style="font-weight:bold;">Distance Targets:</span><br /><br />500M under 1min 30secs (pb 1min 31secs)<br />1000M under 3mins 30secs (pb 3mins 56secs)<br />2000M under 7mins 20secs (pb 7mins 31.06secs)<br />5000M under 19mins 30 secs (pb 21mins 53secs)<br /><br /><br /><span style="font-weight:bold;">30minute Routines:</span><br /><br />Sprint all-out for 1min, followed by easy rowing for 30secs.<br /><br />repeat for 30mins/20 sets.<br /><br />or<br /><br />Sprint all-out for 2min, followed by easy rowing for 1min.<br /><br />repeat for 30mins/10 sets.<br /><br /><br /><br /><span style="font-weight:bold;">4 Minute Blaster:</span><br /><br />Sprint all-out for 20secs, followed by easy rowing for 10secs.<br /><br />repeat continuously for 8 sets.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-2643636719045341926?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-51311829196781605942010-05-02T22:00:00.004-07:002010-05-03T14:43:59.710-07:00<span style="font-weight:bold;">Barbara:</span><br /><br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats<br /><br />5 rounds, 3min rest between rounds<br /><br /><br /><span style="font-weight:bold;">Cindy:</span><br /><br />5 Pull-ups<br />10 Push-ups<br />15 Squats<br /><br />as many rounds as possible in 20 mins (pb 23)<br /><br /><br /><span style="font-weight:bold;">Tabata This:</span><br /><br />Tabata Row<br />Tabata Pull-ups<br />Tabata Squats<br />Tabata Push-ups<br />Tabata Situ-ups<br /><br />1min rest between rounds. 1 Tabata round = 8 sets of 20secs on/10secs off, total 4mins, then 1min rest. Total workout should take 24mins.<br /><br /><br /><span style="font-weight:bold;">The Filthy Fifty:</span><br /><br />50 Box/Bench Jumps<br />50 Jumping Pull-ups<br />50 35lbs Kettlebell/Dumbbell Swings<br />50 Lunges<br />50 Hanging Knee Raises<br />50 Push-ups<br />50 Back extensions<br />50 V-ups<br />50 Burpees<br />50 Squat/Star Jumps<br /><br />complete for time.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-5131182919678160594?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-34362629200102816382010-05-02T20:34:00.007-07:002010-05-03T14:43:40.473-07:00DKK - ED BALL TOURNAMENT<br /><br /><br /><object width="500" height="405"><param name="movie" value="http://www.youtube-nocookie.com/v/DYnXOsx1_o8&hl=en_GB&fs=1&rel=0&color1=0x3a3a3a&color2=0x999999&border=1"></param><param 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value="http://www.youtube-nocookie.com/v/ewArDuBoiVc&hl=en_GB&fs=1&rel=0&color1=0x3a3a3a&color2=0x999999&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube-nocookie.com/v/ewArDuBoiVc&hl=en_GB&fs=1&rel=0&color1=0x3a3a3a&color2=0x999999&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="445" height="346"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-3436262920010281638?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-84072502815617567262010-05-02T17:11:00.007-07:002010-05-03T14:42:56.386-07:00Session 3 with Darrell Greenwood at New Wave Athletics: <br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight:bold;">1 HOUR:</span><br /><br />Session:<br /><br />3 x 5 Chirpees <br /><a href="http://www.youtube.com/watch?v=77EJOs8vOoc&feature=related">Chirpees</a><br /><br />40 x 7lbs Pike Situps<br /><br />40 x 8lbs Side-sides<br /><br />3 x 10 Hanging Knee-ups<br /><a href="http://www.youtube.com/watch?v=NQ3-Dp87vRo">Hanging Knee-ups</a><br /><br />3 x 8 Hanging Straight Leg-raises<br /><a href="http://www.youtube.com/watch?v=gc75lpEIkbo">Hanging Leg Raises</a><br /><br />10 x Tire Flips<br /><br />30 x Heavy Sledge Hammers (15 either side)<br /><br />30 x Light Sledge Hammers (15 either side)<br /><br />500m Row (under 2 mins)<br /><br />31 x weighted vest Box Jumps (under 2 mins)<br /><br />10 x slide Pushups (5 either side)<br /><br />10 x M/ball Box Pushups (5 either side)<br /><br />12 x M/ball Handsprings<br /><br />10 x Chinups<br /><br />40 x 45lbs Kettlebell Cleans (20 either side)<br /><br />32 x 45lbs Kettlebell Clean & Press (16 either side)<br /><br />40 x 45lbs Kettlebell Snatches (20 either side)<br /><br />20 x double Kettlebell Clean & Press (10 either side)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-8407250281561756726?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0tag:blogger.com,1999:blog-36633654.post-65622263218963742542010-05-02T16:16:00.015-07:002010-05-03T14:42:36.822-07:00Session 2 with Darrell Greenwood at New Wave Athletics:<br /><a href="http://www.newwaveathletics.com/index.html">New Wave Athletics</a><br /><br /><span style="font-weight: bold;">1 HOUR</span><br /><br />Warm up:<br /><br />100 x Jumping Jacks<br /><br />Dynamic Stretches<br /><br />4x4 Ladder sprints (forward, backwards, sideways, in'n'outs)<br /><br />Session:<br /><br />20 x Tire Flips<br /><br />100 x M/ball Mountain Climbers<br /><br />30 x Sledge Hammers (15 either side)<br /><br />60 x 7lbs M/ball pike situps<br /><br />60 x 8lbs M/ball side-sides<br /><br />30 x Box Jumps<br /><br />500m Row (under 2 mins)<br /><br />30 x Hanging Knee-Ups<br /><a href="http://www.youtube.com/watch?v=2M64EnU6cAA">Hanging Knee Ups</a><br /><br />20 x M/ball Box Pushups (alternating)<br /><br />40 x 20lbs Dumbell Rows (20 either side, supporting hand on 1/2 swiss)<br /><br />20 x Side Slide Pushups (alternating)<br /><br />20 x 60lbs Kettlebell Front Squats<br /><a href="http://www.youtube.com/user/kbellqueen#p/u/9/mvVPrpusmrk">Kettlebell Front Squats</a><br /><br />30 x Double 30lbs Kettlebell Jump Squats<br /><br />40 x 45lbs Kettlebell Cleans (20 either side)<br /><a href="http://www.youtube.com/watch?v=SeVQ8_HmvxI">Kettlebell Cleans</a><br /><br />20 x Burpee Pushups<br /><br />20 x Horizontal Pullups<br /><br />Stretch.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/36633654-6562226321896374254?l=tobantaplin.blogspot.com' alt='' /></div>Toban Taplinhttp://www.blogger.com/profile/17888916331222705912noreply@blogger.com0