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

10 Tricep Dips

10 DB Hammer Curls

WEDNESDAY - TOTAL BODY STRENGTH

THURSDAY - TOTAL BODY STRENGTH

Pre Workout Lift

6 Rounds of 6 Reps, Increase Weight Each Round

Barbell Chest Press

Workout - 8 Consecutive Rounds of :30 Descending Eccentrics / :15 Max Effort / :15 Rest Per Move

KB Goblet Cyclist Squats

Seated Lat Band Rows

GHD Sit Ups

Split Stance Deadlifts

DB Arnold Press

Burnout X 3 Rounds of 10 Reps Each

Supinated DB Bicep Curls

DB Overhead Tricep Extensions

FRIDAY - TOTAL BODY STRENGTH

Part 1 - 7 Minute AMRAP @ Each

AMRAP 1

12 Incline DB Chest Flyes

12 DB 1 Leg Deadlifts

AMRAP 2

KB Sumo Squats

KB Gorilla Rows

AMRAP 3

12 Barbell Viking Press

12 Rower Seat Body Saws

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

SUNDAY - TOTAL BODY STRENGTH