GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
10 Minute Time Cap w/ Reps of 15 / 12 / 10 / 8 Reps @ Each + :04 Descending Isometric (All Reps Total)
Pairing 1
Barbell Landmine 1 Arm Viking Press
Pairing 2
KB Cossack Squats off Incline Blocks
Pairing 3
Pairing 4
Pairing 5 Weighted Box Tricep Dips
TUESDAY - H.I.I.T.
11 Minute AMRAP @ Each
AMRAP 1
10 Resistance Band + Strap Lat Pull Downs
AMRAP 2
10 DB Reverse Lunge + Bicep Curl
10 DB Overhead Tricep Extension
AMRAP 3
AMRAP 4
WEDNESDAY - TOTAL BODY STRENGTH
3 Consecutive Rounds of :45 Work / :15 Rest Per Move @ Each Circuit
Circuit 1
Circuit 2
Circuit 3
Circuit 4
THURSDAY - TOTAL BODY STRENGTH
3 Rounds in a 10 Minute Time Cap
Round 1 - 10 Reps @ Each Move
Round 2 - 8 Reps @ Each Move
Round 3 - 6 Reps @ Each Move
Set #1 - Seated DB Supinated Bicep Curls / DB Military Press
Set #2 - KB Gorilla Rows Per Side / KB Sumo Squat + :03 Iso Hold
Set #3 - Barbell Floor Chest Press / Barbell Floor Wipers Per Side
Set #4 - DB 1 Leg Deadlifts Per Side / Calorie Ski
FRIDAY - TOTAL BODY STRENGTH
Pre Workout Lift 12/10/8/6/4/2, Increase Weight As Reps Decrease
Workout - 6 Consecutive Rounds of :40 Work / :20 Rest Per Move
1 Arm DB Overhead Straight Leg Sit Ups
SATURDAY - TOTAL BODY STRENGTH
7 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1 - KB Bent Over Row + Pulse / TRX Face Pulls
Circuit 2 - Barbell Curls / Foam Roller Resisted Dead Bugs
Circuit 3 - Med Ball Slams / Med Ball Wall Balls
Circuit 4 - Incline DB Chest Press / Plank Reaches
Circuit 5 - DB See-Saw Presses / DB Skull Crushers + Static Hip Extension
Circuit 6 - DB Goblet Split Stance Squats / Body Weight Good Mornings
SUNDAY - TOTAL BODY STRENGTH
Pre Workout 3 Rounds of
8 Toes to Bar / V Ups
Workout 4 Rounds (40 Minute Time Cap)
50 Foot 1 Arm Overhead DB Walking Lunges
25 Wall Balls
50 1 Arm DB Chest Press (25 Per Side)
Post Workout: Total Body Mobility Work