GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
12 Minute Lift Caps @ Each w/ Reps of 15 / 12 / 10 / 8 / 6 *Increasing weight each time reps lower, all reps completed with :04 descending eccentric reps
Lift 1 - DB Military Shoulder Press / DB Chest Press
Lift 2 - Barbell Sumo Squats / Barbell Bent Over Row
Lift 3 - KB Cossack Squats Per Side / TRX Tricep Extensions
Lift 4 - Glider Hamstring Extensions / Calorie Arms Only Assault Bike
TUESDAY - H.I.I.T.
4 Round Circuit of :45 Work / :15 Rest @ Each
Circuit 1 - Ski / TRX Chest Press
Circuit 2 - Battle Rope Slams / KB Forward Lunges
Circuit 3 - Med Ball Wall Balls / V Ups
Circuit 4 - Row / Barbell Landmine 1 Arm Viking Press
Circuit 5 - Hanging Knee Tucks / DB Bent Over Reverse Flyes
Burnout X 3 Rounds
WEDNESDAY - TOTAL BODY STRENGTH
6 Round EMOM @ Each
EMOM 1 - 8 Barbell Shoulder Press / 6 Plank Shoulder Taps
EMOM 2 - 8 DB Bent Over Rows / 6 Tabletop Crunches
EMOM 3 - 8 Incline Bar Tricep Push Ups / 6 Tricep Box Dips
EMOM 4 - 8 KB Cossack Squats / 6 Plyo Squats
EMOM 5 - 8 TRX Chest Flyes / 6 TRX Face Pulls
EMOM 6 - 8 Trap Bar Deadlifts / 6 Glider Body Saws
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift
6 Rounds of 6 Reps, Increase Weight Each Round
Workout - 8 Consecutive Rounds of :30 Descending Eccentrics / :15 Max Effort / :15 Rest Per Move
Burnout X 3 Rounds of 10 Reps Each
FRIDAY - TOTAL BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
AMRAP 3
Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1 - DB Supinated Curls / Double Crunches
Circuit 2 - Russian KB Swings / Box Tricep Dips
Circuit 3 - Wall Balls / Push Ups
SATURDAY - TOTAL BODY STRENGTH
10 MInutes Alternating :60 @ Each Move
EMOM 1 - Barbell Back Squats / DB Bent Over Reverse Flye
EMOM 2 - KB Chest Press / Med Ball Russian Twists
EMOM 3 - Sandbag Deadlifts / DB @ Chest Sit Ups
EMOM 4 - Resistance Band + Strap Tricep Extensions / DB Arnold Press
SUNDAY - TOTAL BODY STRENGTH
8 Rounds EMOM @ Each
EMOM 1
EMOM 2
8 Standing BOSU DB Supinated Curls
EMOM 3
6 DB Goblet Split Stance Squats (3 Per Side)
EMOM 4
EMOM 5