Adam-083 1367742/Colin-(085) 142 2906

Workouts 19th Jan – 24th Jan

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”




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.




A1 Conventional Deadlift 4 x 5

A2 Clean + Press 4 x 6 r/l


B1 Straight leg raises 3 x 10

B2 Alternating Birddog 3 x 8 r/l

B3 Half kneeling chop 3 x 8 r/l



8-10 AMRAP

15 KB Swings

1 Bear Crawl

15 Ring Rows/5 Chins

1 bear crawl

15 Weighted Russian Twists

1 bear crawl




A1 Strict OH Press 4 x 6

A2 S/A Ball push ups 4 x 6 r/l

A3 Ring reverse flys 4 x 10

B1 BB Reverse Lunge 1min on/off




Burpee Wall balls – even for 40s

Knee to elbow Crunch – odd for 40s




S&C – Fat Loss                                                                                                   S&C – Performance

A1 Back Squat 4 x 10                                                                                       A1 Weightlifting

A2 PuPus 4 x 8                                                                                                   B1 Front Squat 4 x 2

A3 Weighted twist 4 x 12                                                                               B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Plank complex 4 x 20



8 to 1

KB Thruster

Bar Over Burpees

Spiderman Planks






A1 Pullups 4 x 6

A2 Partner plank pulls 4 x 8 r/l

A3 Plate front raise 4 x10

B1 KB Step-ups 3 x 6 r/l

C1 V-sit hold 2 x 30/45s



Ladder walk w/ press

Burpee long jump


KB Swing


Seated sled pull




A1 Sumo Deadlift 4 x 5

A2 Ring push-up + Jacknife 4 x 10

A3 Wall slides 4 x 10


B1 Limited range wrestlers twist 3 x 6 r/l

B2 Feet elevated plank 3 x 45 s




5 Hanging Knee Raises/Straight Leg Raises

5 Pushups

10 Box Jumps

40 Skips