GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - TOTAL BODY STRENGTH

2 Rounds of 7 Minute AMRAPS @ Each

AMRAP 1

8 Incline Bench Chest Supported Lateral Shoulder Raises

6 BOSU Iron Crosses Per Side

8 EZ Bar Overhead Tricep Extensions

AMRAP 2

8 Band High to Low Chest Flyes

6 Hanging Mini Band 1 Leg Knee Tucks

8 TRX Reverse Flyes

AMRAP 3

6 Glider Body Saws

6 Stability Ball Hamstring Extensions

6 Dual KB Front Squats

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

Row

GHD Glute Hamstring Extensions

Landmine Barbell Viking Press

Inverted Ring Rows

Sprints

Barbell Zercher Squats

Sled Pushes

Resistance Band Chest Press + Chest Flye

Med Ball Go Get Ems

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

Barbell Inverted Rows

GHD Sit Ups

Barbell Sumo Deadlift + Upright Row

KB Sew The Needles

TRX Tricep Extensions

Arm Only Assault Bike

THURSDAY - TOTAL BODY STRENGTH

12 Minute Cap @ Each Lift

Lift 1 - Reps of 10 / 10 / 10 / 10, Increase Weight

DB Chest Flyes

DB Row / Row / Supinated Curl

Lift 2 - Reps of 10 / 10 / 10 / 10, Increase Weight

Barbell Back Squats + :03 Iso Hold

Bear Plank Donkey Kicks

Lift 3 - Reps of 15 / 12 / 10 / 8, Increase Weight

Weight Plate Pullovers + Yoga Block Squeeze Between Legs

400m Ski (Same each set)

Lift 4 - Reps of 15 / 12 / 10

KB Split Stance Deadlifts Per Side

Seated on Floor Dual KB Arnold Press

FRIDAY - TOTAL BODY STRENGTH

45 Minute Time Cap Chipper of 60 Total Reps of Each Move, All Reps Total Not Per Side

Decline Push Ups

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

Sandbag Bent Over Rows

Barbell Curls

Hamstring Walkouts (In & Out = 1)

DB Overhead Straight Leg Sit Ups

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