GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - TOTAL BODY STRENGTH

4 Rounds of :45 Work / :15 Rest @ Each Circuit

Circuit

DB Bench Chest Press + Pulse

Dead Bugs

TRX 1 Leg Squats

Circuit 2

Barbell Sumo Deadlift + Upright Row

Ab Rollouts

Wall Walks / Handstand Hold / Plank Shoulder Taps

Circuit 3

Resistance Band Overhead Side Stability Press

Dual KB Walking Lunges

Alternating 1 Arm KB Bent Over Rows

Burnout x 3 Rounds

10 DB Bent Over Tricep Extensions

10 DB Cross Body Curls

200m Ski or Row

Mobility - :90 Legs Crossed Back Rotations

TUESDAY - H.I.I.T.

10 Minute AMRAP @ Each w/ 12 Reps Per Move

AMRAP 1

Calorie Assault Bike

Incline Bench DB Reverse Flyes

Seated DB Supinated Curl + Military Press

AMRAP 2

Calorie Ski

KB Romanian Deadlifts

Russian KB Swings

AMRAP 3

Med Ball Bear Hug Rotational Squats Per Side

Med Ball Slams

Glider Mountain Climbers Per Side

AMRAP 4

Barbell Floor Chest Press + Wipers

Burpee Bar Jump Overs

TRX Tricep Extensions

Mobility - :90 Frog Stretch

WEDNESDAY - TOTAL BODY STRENGTH

6 Rounds of EMOM @ Each

EMOM 1

8 Incline DB Chest Press

6 Incline Bench DB Supinated Curls

EMOM 2

6 Hamstring Nordics

Rest

EMOM 3

5 GHD 1 Arm Oblique Rotation Sit Ups Per Side

Rest

EMOM 4

8 Barbell Landmine Squats

6 TRX Squat Jumps

EMOM 5

8 Resistance Band Standing Rows + Pulse

6 Pike Shoulder Push Ups

EMOM 6

8 DB Tricep Skull Crushers

6 DB Forward Lunges

EMOM 7

8 KB Halos

8 Russian KB Swings

Mobility - :90 Weighted Hip Opener

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

Seated DB Hammer Curls

Seated DB Military Press

Lift #2

BOSU Iron Cross Per Side

DB 1 Leg Deadlifts Per Side

Lift #3

Barbell Floor Chest Press

GHD Sit Ups

Lift #4

Belt Squat Bent Over Rows

KB Sumo Squat + :03 Iso Hold

Burnout X 1 Round

800m Sprint

Mobility - :90 Cat/Cows

FRIDAY - TOTAL BODY STRENGTH

4 Rounds of 3 Minute AMRAP (As Many Reps As Possible) @ Each

AM(REPS)AP 1

20 Hanging Pike Leg Raises

10 DB Chest Press

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

3 KB Sumo Deadlifts

20 Dual KB Bent Over Rows

Max Effort in Time Remaining Until 3:00 - Russian KB Swings

AM(REPS)AP 4

10 Barbell Landmine Viking Press

10 Weight Plate Pullovers

Max Effort in Time Remaining Until 3:00 - Barbell Landmine Calf Raises

Mobility - :90 Thread the Needles

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

Resistance Band Diagonal Rows

Reverse Oblique Crunches

GHD Glute Ham Rises

TRX Tricep Extensions

Barbell 1 Arm Landmine Viking Press + Pulse

Rower Seat Pike Pull Ins

KB Cossack Squats

Mobility - :90 Wrist & Forearm Stretch

SUNDAY - TOTAL BODY STRENGTH

3 Consecutive Rounds of :60 Work @ Each Move Per Circuit

Circuit 1

Ski / DB Pullovers / Push Ups + :03 Descending Iso + Pulse

Circuit 2

DB Goblet Sumo Squats / DB Hammer Curls / DB Skull Crushers

Circuit 3

Barbell Landmine Viking Press / Burpee Bar Jump Overs / Incline Side Plank Dips

Circuit 4

TRX Face Pulls / KB Split Stance Romanian Deadlifts / Reverse Crunches

Mobility - :90 Banded Shoulder Rotations