GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work / :15 Rest @ Each Circuit
Circuit
Circuit 2
Barbell Sumo Deadlift + Upright Row
Wall Walks / Handstand Hold / Plank Shoulder Taps
Circuit 3
Resistance Band Overhead Side Stability Press
Alternating 1 Arm KB Bent Over Rows
Burnout x 3 Rounds
TUESDAY - H.I.I.T.
10 Minute AMRAP @ Each w/ 12 Reps Per Move
AMRAP 1
Incline Bench DB Reverse Flyes
Seated DB Supinated Curl + Military Press
AMRAP 2
AMRAP 3
Med Ball Bear Hug Rotational Squats Per Side
Glider Mountain Climbers Per Side
AMRAP 4
WEDNESDAY - TOTAL BODY STRENGTH
6 Rounds of EMOM @ Each
EMOM 1
6 Incline Bench DB Supinated Curls
EMOM 2
Rest
EMOM 3
5 GHD 1 Arm Oblique Rotation Sit Ups Per Side
Rest
EMOM 4
EMOM 5
8 Resistance Band Standing Rows + Pulse
EMOM 6
EMOM 7
THURSDAY - TOTAL BODY STRENGTH
10 Minute Time Cap @ Each Lift
Round 1 - 12 Reps Each
Round 2 - 10 Reps Each
Round 3 - 8 Reps Each
Round 4 - 4 Reps Each
*Increase weight each round
Lift #1
Lift #2
Lift #3
Lift #4
Burnout X 1 Round
800m Sprint
FRIDAY - TOTAL BODY STRENGTH
4 Rounds of 3 Minute AMRAP (As Many Reps As Possible) @ Each
AM(REPS)AP 1
Max Effort in Time Remaining Until 3:00 - Plank Shoulder Taps
AM(REPS)AP 2
10 DB Goblet Rotational Squats
10 Tricep Dips or Chest Dips
Max Effort in Time Remaining Until 3:00 - Body Weight Squats
AM(REPS)AP
Max Effort in Time Remaining Until 3:00 - Russian KB Swings
AM(REPS)AP 4
10 Barbell Landmine Viking Press
Max Effort in Time Remaining Until 3:00 - Barbell Landmine Calf Raises
SATURDAY - TOTAL BODY STRENGTH
8 Consecutive Rounds of :20 Work / :10 Rest Per Move
Multi Grip Barbell Chest Press
DB Bulgarian Split Squats + Hammer Curl