GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
10 Minute Circuit of :60 @ Each Move
Circuit 1 - Incline Bar Push Ups / Resistance Band Supinated Low to High Bicep Curls
Circuit 2 - Bear Plank KB Pull Throughs / KB Romanian Deadlifts
Circuit 3 - Landmine Squats + Calf Raise / Jump Rope
Circuit 4 - Incline Bench DB Reverse Flyes / GHD Layout Sit Ups
TUESDAY - H.I.I.T.
Part 1 - 1 Mile Run in a 12 Minute Time Cap
Part 2 - 6 Minute Circuit of :30 Work @ Each Move
Circuit 1 Ski / DB Goblet Plyo Squats
Circuit 2 Assault Bike / Tricep Box Dips
Circuit 3 Med Ball Slams / TRX Chest Press + Flye
Circuit 4 Hanging Oblique Knee Tuck Ins / Resistance Band or Cable Standing Rows
Circuit 5 KB Push Presses / Hollow Rocks
Circuit 6 X Punches / High Plank Hold
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 @ Each Station (10 Minute Time Cap)
Station 1
Barbell Back Rack Forward Lunges
Weight Plate Overhead Straight Leg Sit Ups
Station 2
KB Sumo Deficit Squats off Blocks
Station 3
Seated DB Lateral Shoulder Raises
Station 4
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 6 Reps, Increase Weight Each Round
Workout - 5 Rounds of :40 Work / :20 Rest
Barbell Overhead Squats + :04 Eccentric
Pull Ups / Banded Pull Ups / Half Kneeling Lat Pull Downs
KB Half Kneeling Butt Up 1 Arm Presses
DB Box Step Up + Bicep Hammer Curl
Burnout X 3 Rounds
FRIDAY - TOTAL BODY STRENGTH
10 Minute Circuit of :30 Work @ Each Move
DB Bent Over Tricep Extensions
10 Minute AMRAP of 12 Reps @ Each Move
Glider Hip Extension + Hamstring Extension
10 Minute Circuit of :30 Work @ Each Move
10 Minute AMRAP of 12 Reps @ Each Move
SATURDAY - TOTAL BODY STRENGTH
4 Consecutive Rounds of :90 Work / :30 Rest Per Movement
Barbell Back Rack Reverse Lunges
KB Sumo Deadlift + Upright Rows
DB Incline Chest Press + 1/2 Rep
SUNDAY - TOTAL BODY STRENGTH
3 Part Workout
Circuit - 3 Rounds
:60 Med Ball Crossover Push Ups
:60 Handstand Hold OR Pike Shoulder Push Up Hold
:60 Rest
15 Minute Time Cap
400m Run, 21 Glider Body Saws
400m Run, 21 Barbell Overhead Squats
200m Run, 15 Glider Body Saws
200m Run, 15 Barbell Overhead Squats
100m Run, 9 Glider Body Saws
100m Run, 9 Barbell Overhead Squats
*Rest when finished
15 Minute AMRAP of 14 Reps Per Move