GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
2 Rounds of 7 Minute AMRAPS @ Each
AMRAP 1
8 Incline Bench Chest Supported Lateral Shoulder Raises
8 EZ Bar Overhead Tricep Extensions
AMRAP 2
8 Band High to Low Chest Flyes
6 Hanging Mini Band 1 Leg Knee Tucks
AMRAP 3
6 Stability Ball Hamstring Extensions
Burnout X 3 Rounds
12 DB Supinated Curls
15 Hip Extensions off Foam Roller
12 Push Ups
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest @ Each Move
Battle Rope Static Squat + Double Waves
GHD Glute Hamstring Extensions
Sprints
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout LIft
8 Rounds of 5 Reps, Increase Weight Each Round
Barbell Chest Press
Workout - 5 Rounds of :45 Work / :15 Rest Consecutive @ Each Move
Leaning Barbell Landmine Reverse Lunges
THURSDAY - TOTAL BODY STRENGTH
12 Minute Cap @ Each Lift
Lift 1 - Reps of 10 / 10 / 10 / 10, Increase Weight
Lift 2 - Reps of 10 / 10 / 10 / 10, Increase Weight
Barbell Back Squats + :03 Iso Hold
Lift 3 - Reps of 15 / 12 / 10 / 8, Increase Weight
Weight Plate Pullovers + Yoga Block Squeeze Between Legs
Lift 4 - Reps of 15 / 12 / 10
KB Split Stance Deadlifts Per Side
FRIDAY - TOTAL BODY STRENGTH
45 Minute Time Cap Chipper of 60 Total Reps of Each Move, All Reps Total Not Per Side
DB Tricep Skull Crushers w/ Internal Rotation
Barbell Front Rack Forward Lunges
Weight Plate Ground to Overhead Lifts
GHD 1 Arm Overhead Oblique Rotation Sit Ups
40 Calorie Ski / Row / Assault Bike
Hamstring Walkouts (In & Out = 1)
SATURDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each, 12 Reps @ Each Move
AMRAP 1 - DB Front Squat + Military Shoulder Press / Stability Ball Crunches
AMRAP 2 - Incline DB Chest Press / Tricep Box Dips
AMRAP 3 - Med Ball Reverse Lunge + Twist / Box Jumps
AMRAP 4 - Barbell Landmine Bus Drivers / TRX Reverse Grip Bicep Curls
AMRAP 5 - KB Gorilla Rows / KB 1 Leg Deadlifts Per Side
SUNDAY - TOTAL BODY STRENGTH
6 Round Superset @ Each / 10 Minute Time Cap / 12 Reps of Each Move
Superset 1
Incline Bench DB Chest Press / Incline Bench DB Reverse Flyes
Superset 2
Dual KB Sumo Squat / Dual KB Romanian Deadlifts
Superset 3
Barbell Curls / Band + Strap Tricep Extensions
Superset 4
Weight Plate Overhead Straight Leg Sit Ups / GHD Prone Extension