Strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Tues

S&C

A1 Floor Press 4 x 5/8

A2 KB Pulls 4 x 8

A3 KB Reverse Lunge 4 x 12

B1 Ring Pendulum 2 x 16

B2 Farmers Carry 2 x 2

 

Cond:

Partner Workout

30 Burpee buy in – one partner bar hang while other works

5 Rounds:

30 Pushups

40 Sit Ups

50 Lunges

30 Burpee buy out – one partner bar hang while other works

 

#can only burpee once partner is on bar.

 

Wed

S&C

A1 Back squat 4 x 5/8

A2 Hamstring Ring Curls 4 x 8

A3 Partner Ball Tosses 4 x 8 r/l

B1 Push Press 3 x 5/8

B2 Negative Chins 3 x 5 – 5s lower

 

Cond: 4 Rounds

15 Plate GTOH

1 OH Lunge

2 length bear crawl

 

Thurs

S&C

A1 Pullup 4 x 5/8

A2 SA Chest Press 4 x 8

A3 Pistol 4 x 5

B1 Pause Box Front Squat 3 x 5/8

 

Cond:

Start with 800m run

10 burpees

1 Chin/1 Ring Row

9 burpees

2 chins/2 ring rows

And so on........until 1 burpee and 10 chins/ring rows.

Finish with 400m run

 

Fri

S&C

A1 BB Step Up 4 x 5/8

A2 Half Kneeling KB Press 4 x 5/8

Bodyweight circuit:

B1 Ring Split Squats 3 x 8

B2 L-sit 3 x 20-30s

B3 Breakdancer 3 x 10

B4 Side Plank 3 x 20-30s

 

Cond:

100 Skip

10 Burpees
15 Kettlebell Swings

20 Hanging Knee Raises
25 Squats

100 Skip

25 Squats

20 Hanging Knee Raises

15 Kettlebell Swings

10 Burpees

100 Skip

 

 

 

 

 

 

 

New 6 week training cycle where or strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB RDL 4 x 8

A3 Weighted Plank Rotation 4 x 8 r/l

B1 Strict OH Press 3 x 5/8

B2 SA KB Row 3 x 5/8

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge

 

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 Chins 4 x 5/8

A3 KB Swing 4 x 20

B1 Ring Plank w/feet 2 x 60s

 

Cond: “You go I go” in teams of 2/3

Round 1: 5 Mins

Starts at 5 +1 rep per minute
Push up
Squat

- REST 3 MINS

Round 2: 5 Mins
Starts at 5, +1 rep per minute
Box jump
Ring Rows

- REST 3 MINS

Round 3: 3 Mins

Starts at 5, +1 rep per minute

Burppes

 

 

 

Wed

S&C

A1 Rear Foot Elevated Splits Squats 4 x 5/8

A2 Jammer press 4 x 8

Bodyweight circuit:

B1 Inchworm w/ press 3 x 6

B2 Hanging Knee Hold 3 x 30s

B3 Ring rollout 3 x 8

B4 Ring Hold 3 x 30s

 

Cond: KB Complex - start every 2 mins for 10 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 KB Chest Flys 4 x 8

A3 Pistols 4 x 5

B1 Weighted Russian Twists 2 x 20

 

Cond:

3 x 5 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

5 Pushups

10 Swings

15 squats

Rest 2 mins

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Lat Raises 4 x 8

A3 Bicep curls 4 x 8

B1 Box Pause Front Squats 3 x 5/8

 

Cond:

SLEDS/PROWLER/SPRINTS................................

 

 

 

 

 

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

Mon

S&C

A1 Squat 4 x 4

A2 KB Swing 4 x 10

A3 KB Chest Press 4 x 10

B1 Ring Body Saws 2 x 15

B2 Side Plank Crunch 2 x 15 r/l

 

Cond:

10 min AMRAP:
10 step unweighted Forward Lunge
10 Wallballs
10 step unweighted Reverse Lunge
10 Burpees

30 Skips

 

Tuesday

S&C

A1 Bent-Over BB Row 4 x 7

A2 OH SA KB Split Squat 4 x 6

A3 Ring Pushup + Fly Combo 4 x 6

B1 Weighted Russian Twists 2 x 20

 

Cond: 3x5min AMRAP

20 Squats

15 KB swing
10 Knee to Elbow Crunch
5 Burpees

2min rest

 

Wed

Gymnastics

 

Cond: EMOTM 10

5 Chins/10 Ring Rows

5 Box Jumps

- Max Effort Wallballs after even mins

 

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 7

A2 Chins 4 x max

B1 Plate/BB OH Lunge/OH Squat 3 x 6

B2 SL RDL 4 x 5 r/l

 

Cond:

Run 400m

20 KB Thrusters

20 Ring Rows

Run 400m

15 KB Thrusters

15 Ring Rows

Run 400m

10 KB Thrusters

10 Ring Rows

Run 400m

5 KB Thrusters

5 Ring Rows

 

Fri

S&C

A1 Deadlifts 4 x 4

A2 Pistol progressions 4 x 5

B1 Jammer Press 3 x 5 r/l

B2 Bicep Curls 3 x 10

 

Cond:

Prowler

 

 

 

 

 

 

 

 

 

 

 

 

DT Fitness Challenge to Change

Who we are?

We are motivated and experienced sports & exercise scientists and qualified personal trainers with a passion to see you succeed. We pride ourselves on our attention to detail, dedication and knowledge base in the area of fitness training and nutrition and will not be satisfied until we see YOU unlock YOUR maximum potential.

The Challenge Itself:

We are challenging YOU to change and learn how to regain control over YOUR lifestyle again. It’s about creating new habits; exercising within an intimate group of like minded individuals and learning how to build a healthy and sustainable diet for long-term success.

This will take place over a 12 week period (8 week minimum commitment) where you will receive the following:

• Initial Movement Screen and Lifestyle Assessment.
• Unlimited Access to Small Group Personal Training Classes.
• 1 on 1 Personal Training Sessions.
• Dietary Analysis, Nutritional Guidance and Meal Planning.
• Body Compositional Measurements.
• Weekly assessments along the way, to make sure that you stay on track with achieving your goals.
• Access to our community of like minded members where you can interact with others who all are as determined as you to succeed.

And importantly all the support, motivation and accountability you require to guide you through into a new healthier lifestyle.

Why join our team?

We opened our purpose built progressive training facility in Cork City because we wanted to provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and/or performance goals.

We focus on creating a friendly, ambitious and stimulating training environment where men and women train effectively and efficiently for their specific needs. This fitness facility is not a health club where scores of people go to work out and never really better themselves. This is a facility designed to ensure you love every aspect of your training and to work effectively promoting and educating it’s like minded members in functional movements, nutrition and how to lead a sustainable healthy lifestyle.

Put simply, we are University Graduates who dedicate ourselves to understanding everything about the human body and then putting this knowledge into practical real world solutions so that everyone no matter their background or goal can achieve success.

Who are we looking for?

As coaches and educators we make a genuine investment of resources in seeing you succeed and as such it is important for us to know that our clients are on board and are as committed to their health and fitness as we are. Therefore; if YOU are ready to change YOUR lifestyle and are ready to commit to a programme 100% to guarantee you the body you deserve in an effective, fun and friendly training environment then YOU are just the person we are looking for.

The Cost

Membership to this Challenge to Change is €120 per month. This represents brilliant value as for this €120/month you will again receive the following:

• Initial Movement Screen and Lifestyle Assessment.
• Unlimited Access to Small Group Personal Training Classes.
• 1 on 1 Personal Training Sessions.
• Dietary Analysis, Nutritional Guidance and Meal Planning.
• Body Compositional Measurements.
• Weekly assessments along the way, to make sure that you stay on track with achieving your goals.
• Access to our community of like minded members where you can interact with others who all are as determined as you to succeed.

And importantly all the support, motivation and accountability you require to guide you through into a new healthier lifestyle.

How to Start

Simply contact us through one of 3 ways to arrange your FREE consultation where we will answer any questions you may have regarding the Challenge to Change.

1. Contact us through our contact page via the following link: http://dtfitness.ie/contact/
2. Email at dtfitnessandperformance@gmail.com
3. Phone: Adam 083-1367742 or Colin 085-1422906

Start date is Monday March 30th

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 8

A2 KB Snatch 4 x 6 r/l

B1 KB Chest Flys 3 x 8

B2 Push Up Hold 3 x 10 – 15s

B3 SA KB Row 3 x 8 r/l

 

Cond: KB Complex – 6/5/4/3/2

 

RDL

BO Row

Push Press

Lunge

Jump Squats

+ 50 Skips after each Round

 

Wednesday

S&C

A1 Bent Over BB Row 4 x 10

A2 Standing Alternating KB Press 4 x 8 r/l

A3 Side Plank Partner Band Pulls 4 x 20 – 30s r/l

B1 SA OH KB Split Squat 3 x 6

 

Cond: 4 Rounds

90s AMRAP

5 Box Jumps

10 Wallballs

60s Rest

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 10

A2 Pullups 4 x max

A3 Farmers Carry Hold 4 x 30s

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

 

Cond: 8 AMRAP

5 Hanging Knee Raises

8 Spiderman Planks

10 KB Swings

15 Squats

 

Fri

S&C

A1 Deadlifts 4 x 8

A2 Pistol progressions 4 x 5

B1 Upright Row 3 x 8

B2 L sit Progressions 3 x 20s

B3 KB Good Mornings 3 x 8

 

Cond:

15/10/8/5

KB Thrusters

Burpees

 

 

 

 

 

 

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 3

A2 Deadstop Swings + Broadjump 4 x 3 + 1

B1 Floor Press 3 x 8 (3 sec pause)

B2 Ring/Plate Reverse Fly 3 x 8

 

Cond:

3min AMRAP

5 KB Thrusters

5 Box Jumps

5 Pushups

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s rest

30s AMRAP

 

Tuesday

S&C

A1 Bent Over BB Row 4 x 6

A2 Ring Archer Pushup 4 x 8

A3 Partner Band Plank Pulls 4 x 8

B1 SA OH KB Split Squat 3 x 6

 

Cond:

50 OH Plate Lunges
40 Wallballs
30 Kettlebell Swings
20 Ring Rows

10 Hanging Knee Raises

 

Wed

S&C

Gymnastics

- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work

 

Cond:

100/150 Skip

20-18-16..........2 KB Swings

2-4-6-8...........20 Jump Squats

100/150 Skip

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 11

A2 Chins 4 x 5 (8 if banded) + 15s hold

A3 Plate Around the worlds 4 x 8 r/l

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

Cond: 50/10, 45/15, 40/20

Ropes

Bear Crawls

Bar Hangs

 

Fri

S&C

A1 Deadlifts 4 x 3

A2 Pistol progressions 4 x 5

B1 KB Pulls 3 x 8 r/l

B2 L sit Progressions 3 x 20s

B3 SL Box Glute Bridges 3 x 8 r/l

 

Cond: 2 min rounds

8 pushups

8 Box jumps

8 SitUps

Increase reps by 2 per round until you can’t finish in the 2 min time period

 

 

 

 

 

WEEK 3

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 10

A2 Eccentric loaded squat jumps 4 x 5

B1 Jammer press 3 x 8

B2 Pull-up 3 x max (8 if banded)

 

Cond:

Partner workout – every min everyone has to do 2 burpees

 

25 Bear Crawls

75 Ring Rows/30 Pullups

100 Squats

 

Tuesday

S&C

A1 Bent Over BB Row 4 x 11

A2 Ring fly 4 x 8

A3 Alternating Deadbug 4 x 20

B1 SA OH KB Split Squat 3 x 6

 

Cond:

20-15-10-5

KB Swings

KB Thrusters

Sit Ups

50 Skips after each round

 

Wed

S&C

Gymnastics

- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work

 

Cond:

75 Pushups

75 Rows/30 Pullups

10 Jump Lunges every time you break!!

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 11

A2 Feet elevated Ring row (weighted) 4 x 8

A3 Plate chop 4 x 8 r/l

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

Cond:

3mins - Burpee Wallballs, after every 10 do a backward and forward bear crawl.

45s on/15s off:

Plank Walkouts

Wallball Russian Twist Throws

Ring Rows

2mins - Burpee Wallballs, after every 10 do a backward and forward bear crawl

 

Fri

S&C

A1 Deadlifts 4 x 10

A2 Pistol progressions 4 x 8

B1 KB Sumo High pull 3 x 10

B2 L sit Progressions 3 x 20s

B3 Double KB OH carry 3 x 2l

 

Cond:

BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

15 KB Swings

 

 

 

 

 

 

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 2

A2 Dead Stop Jumps 4 x 5

B1 Ring Front Reach Pushup 3 x 8

B2 Pull Up negatives 3 x 5 – 5s lower

C1 Double KB Clean & Press 3 x 6

 

Cond:

20 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

15 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

10 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

5 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

 

Tuesday

S&C

A1 Bent Over BB Row 4 x 10

A2 Half Kneeling Alternating Press 4 x 16

A3 Hand Side Plank 4 x 20s r/l

B1 SA OH KB Split Squat 3 x 6

 

Cond:

3 mins

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 2 mins

2 mins

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 1 min

1 min

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 30s

30s

4 pushup

6 Box Over Burpees

 

 

Wed

S&C

Gymnastics

- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work

 

Cond:

10mins EMOTM (every min on the min)

5 pushups

10 rows

15 squats

- Max Effort burpees in remaining time after the even mins...0,2,4....

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 10

A2 Chins/Assisted Bar Pullups 4 x 5 (8 if assisted)

A3 Weighted Pullovers 4 x 8

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

Cond:

Circuits / Missed Conditioning

 

Fri

S&C

A1 Deadlifts 4 x 2

A2 Pistol progressions 4 x 8

B1 Unassisted SA KB Row 3 x 8r/l

B2 L sit Progressions 3 x 20s

B3 Box Glute Bridges 3 x 12

 

Cond:

KB Man Makers 8/6/4/2

Skipping 100/75/50/25

 

 

 

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 12

A2 KB Dead Stop Swings 4 x 5

B1 SA KB Chest Press 3 x 8

B2 Pull Up hold 3 x 5 – 5s holds

C1 KB Snatch + KB Push Press + KB Clean 3 x 3 r/l

 

Cond: 8 Mins Ascending Ladder

KB Thruster

Sit Up

Jump Lunge

 

Tuesday

S&C

A1 Bent Over BB Row 4 x 12

A2 Seated KB OH Press 4 x 8

A3 Ring Pike 4 x 8

B1 SA OH KB Split Squat 3 x 6

 

Cond:

Start and finish with 100 skips

10 burpees

1 Chin/1 Ring Row

9 burpees

2 chins/2 ring rows

And so on........until 1 burpee and 10 chins/ring rows

 

Wed

S&C

Gymnastics

- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work

 

Cond:

5 min AMRAP

5 Hanging Knee Raises

5 Squats

Crab walk + Bear Crawl

+

Tabata:

L Sits & Twists

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 12

A2 Chins 4 x 5 (8 if banded)

A3 KB Deadbugs 4 x 20

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

Cond:

Circuits / Missed Conditioning

 

Fri

S&C

A1 Deadlifts 4 x 12

A2 Pistol progressions (SL Box Squat/Rings/Counter Balance off box/Pistol) 4 x 8

B1 SA KB Row 3 x 8

B2 L sit Progressions 3 x 20s

C1 Ring Glute Bridges 3 x 12

C2 Ring Rollout 3 x 8

 

Cond: BB Complex – 4 Rounds

5 BB Pushups

5 BB BO Row

5 BB RDL

5 BB Squats

5 BB Lunge

 

 

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 2

A2 KB Snatch 4 x 6 r/l

Core:

B1 Walking inverted S/A carry 3 x 2 length

B2 KB Rev lunge to RDL 3 x 5 r/l

 

Cond: 8-10m AMRAP

10 Pushups

3 Burpees

10 Plate GTOH

1 Length OH walking Lunge

 

Tuesday

S&C

A1 Strict OH Press 4 x 5

A2 Plate W's 4 x 8

A3 Chins 4 x 6

B1 BB Reverse Lunge 1min on/off

 

Teams of 2: No more than 10 reps consecutively

40-20-10-5

Box Over Burpees

Wallballs

 

Wed

S&C – Fat Loss S&C - Weightlifting

A1 Back Squat 4 x 5/10

A2 Forward ladder walk 4 x 2

A3 KB Clean 4 x 6 r/l

B1 RDL 3 x 6

B2 KB Pulls 3 x 8

 

KB Complex: 4 Rounds

5 Push-up

10 Push Press

15 Front rack Squats

20 Situps

 

Thursday

S&C

A1 Pullups 4 x 4

A2 Plate Lat + Front raise 4 x 5 of each

A3 Half kneeling plate chop 4 x 8 r/l

B1 KB Step-ups 3 x 6 r/l

C1 KB push-up hold 2 x max

 

Circuit:

 

Fri

S&C

A1 Sumo Deadlift 4 x 4

A2 Negative Chins 4 x 5

A3 Band pullaparts 4 x 12

 

Cond:

4 Rounds: Do instead of a part b

Round 1 & 3 = 2:30 min AMRAP – 90s rest

5 Chins/10 rows

5 KB Thrusters

 

Round 2 & 4 = 2:30 min AMRAP

10 Pushups/5 Dips

10 KB Swings