Group Fitness Programming — PARA PERFORMANCE CO.

GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - TOTAL BODY STRENGTH

8 Rounds of :20 Work /:10 Rest Per Move

1 Arm DB Snatches

Hamstring Nordics

Incline 1 Arm DB Chest Press + Static Hold In Opposite

TRX Tricep Extensions

Barbell Cossack Squats

Rope Rows or Climbs

Sled Push + Pull

Med Ball Oblique Slams

TUESDAY - H.I.I.T.

8 Minute Ladders, Start @ 2 + 2 Reps

Ladder 1 - Calorie Ski / TRX Face Pulls

Ladder 2 - Med Ball Crossover Push Ups / Med Ball Slams

Ladder 3 - BOSU Kneeling Forward + Lateral Shoulder Raises / Calorie Assault Bike

Ladder 4 - PVC Resisted Dead Bugs / Landmine Squat + Calf Raise

Ladder 5 - Glider Lateral Lunges Per Side / Calorie Row

WEDNESDAY - TOTAL BODY STRENGTH

10 Minute AMRAP @ Each

AMRAP 1

8 Incline Bench ISO Lateral Shoulder Raises

6 BOSU or GHD Iron Crosses Per Side

8 Ab Strap Knee Tucks

AMRAP 2

8 Resistance Band High to Low Chest Flyes

6 Med Ball Tricep Push Ups

8 Dual KB Front Squats

AMRAP 3

6 Glider Body Saws

6 Stability Ball Hamstring Extensions

100 Glider Mountain Climbers

AMRAP 4

8 Belt Squat Bent Over Rows

8 DB Hammer Curls

8 DB Goblet Cossack Squats Per Side

THURSDAY - TOTAL BODY STRENGTH

Pre Workout Lift

5 Rounds of 8 Reps, Increase Each Round

Barbell Sumo Deadlifts

Workout - 10 to 1 Reps @ Each Set w/ 10 Minute Time Caps

Set 1 - Barbell Chest Press / Reverse Crunches

Set 2 - Alternating 1 Arm KB Bent Over Row / KB Goblet 45º Reverse Lunges

Set 3 - Barbell Viking Press / GHD Prone Extensions

Set 4 - Calorie Arm Only Assault Bike / DB Overhead Tricep Extensions

FRIDAY - TOTAL BODY STRENGTH

Part 1 - 3 Rounds

15 Barbell Back Squats

15 Barbell Thrusters

1 Minute Rest

Part 2 - 3 Rounds

30 Med Ball Slams

12 GHD Glute Ham Rises

1 Minute Rest

Part 3 - 3 Rounds

15 Resistance Band Mid Chest Flyes

15 Double Crunches

1 Minute Rest

*15 Minute TIme Cap @ Each, Clients manage their rest with own phone timer.

SATURDAY - TOTAL BODY STRENGTH

6 Rounds of :45 Work / :15 Rest Per Move

Barbell Sumo Deadlift + Upright Row

DB Tricep Skull Crushers + Static Hip Extension

DB Reverse Lunge + Supinated Bicep Curl

BOSU Plank Elevators

Resistance Band Standing Rows

TRX Squat Jumps

SUNDAY - TOTAL BODY STRENGTH

Part 1 - 4 Rounds

10 Calorie Assault Bike

Max Effort Barbell Chest Press

6 Cross Body Curls Per Side

1 Minute Rest

Part 2 - 4 Rounds

12 DB Push Press

12 DB Bent Over Rows

12 DB Goblet Cossack Squats Per Side

1 Minute Rest

Part 3 - 4 Rounds

12 Dual KB Walking Lunges

12 GHD Prone Extensions

12 Hanging Oblique Knee Tuck Ins Per Side

1 Minute Rest

Part 4 - 4 Rounds

10 Barbell Burpee Jump Overs (over EZ Bar)

20 Stability Ball Straight Leg Rotations

10 EZ Bar Overhead Tricep Extension

*Clients have a max of 12 minute caps @ each part, should move quickly with the goal of doing reps unbroken, manage their 1 minute rest breaks with their phones. Max effort means client lifts until failure.