GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
8 Minute Ladder @ Each, Start at 2 Reps + 2 Each Round
Ladder 1 - Incline DB Chest Flyes / 2 Horseshoes
Ladder 2 - Hanging Knee Tuck to Pikes / Weight Plate Pullovers
Ladder 3 - BOSU Kneeling Resistance Band Rear Delt Pull Aparts / Stability Ball Straight Leg Rotations
Ladder 4 - KB Goblet Reverse Lunge + Pulse Per Side / KB Deadlifts
Ladder 5 - DB Bent Over Reverse Flyes / DB Tricep Skull Crushers
TUESDAY - H.I.I.T.
2 Rounds of 5 Minute AMRAP @ Each
AMRAP 1
8 Pull Ups / Banded Pull Ups / TRX Pull Ups
AMRAP 2
AMRAP 3
AMRAP 4
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 6 Reps, Increase Weight Each Round
Workout - 6 Round Rotation of 1 Minute @ Each Move
THURSDAY - TOTAL BODY STRENGTH
6 Rounds Rotating :45 Work / :15 Rest @ Each
DB Split Stance Romanian Deadlifts
BOSU Kneeling DB Hammer Curl + Arnold Press
FRIDAY - TOTAL BODY STRENGTH
7 Round EMOM @ Each
EMOM 1
EMOM 2
Then: Rest
EMOM 3
8 DB Box Step Ups + Supinated Curls
Then: DB Bent Over Alternating 1 Arm Row
EMOM 4
EMOM 5
Then: Med Ball Butterfly Sit Ups
EMOM 6
SATURDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work Per Move @ Each Circuit
Circuit 1
1/2 Kneeling Resistance Band Face Pulls
Circuit 2
1 Arm DB Overhead Straight Leg Sit Ups
Circuit 3
Barbell Sumo Deadlift + Upright Row
Circuit 4
SUNDAY - TOTAL BODY STRENGTH
7 Round EMOM @ Each
18 Minute AMRAP @ Each AMRAP w/ 2 Minute Rest Between
AMRAP #1
150m Ski
AMRAP #2
6 Mini Band Lateral Squat Walk Per Side
12 DB Goblet Split Stance Squats Per Leg