GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
21/15/9 @ Each Station (10min Cap)
Station 1
Barbell Back Rack Forward Lunges
Weight Plate Deficit Push Ups
Weight Plate Overhead Straight Leg Sit Ups
Station 2
DB Bent Over Reverse Flyes
DB Tricep Skull Crusher + Static Hip Extension
DB Zottman Curls
Station 3
KB Sumo Squat
Seated on Floor KB Shoulder Press
Hanging Oblique Knee Tuck Ins
Station 4
Hamstring Walkouts
Med Ball Wall Balls
Plank Elevators
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest Per Move
Row
BOSU DB Chest Flyes
DB Reverse Lunge + Hammer Curl
TRX Tricep Extensions
Barbell Landmine Viking Press + Pulse
Assault Bike
KB Goblet Cossack Squats
Sled Push or Weighted Farmer Carries or Farmer Carry Holds
Mounted Resistance Band Rear Delt Flyes
Weight Plate Pullovers + Static Leg Raise
WEDNESDAY - TOTAL BODY STRENGTH
Reps of 12 / 10 / 8 / 6 / 4 / 2 @ Each Lift (All Reps Total), Increasing Weight Each Time Reps Drop in 12 Minute Time Caps
Lift 1
DB Chest Press + :03 Eccentric
DB Cross Body Curls
Stability Ball Crunches
Lift 2
Dual KB Bulgarian Split Squats
Rower Seat Hamstring Extensions
KB 1 Arm Push Press
Lift 3
Kneeling TRX Core Extensions + :04 ISO Hold
TRX Inverted Rows
Tricep Push Ups
Lift 4
Barbell Sumo Deadlifts
Barbell Floor Wipers
Hollow Rocks
THURSDAY - TOTAL BODY STRENGTH
6 Round Rotation of :45 Work / :15 Rest Per Move
Incline Bench DB Supinated Curls
GHD Iron Crosses
Barbell Back Rack Split Lunges
Med Ball Butterfly Sit Ups
Dual KB Floor Chest Press
Trap Bar Split Stance Deadlifts + Shoulder Shrug
TRX Face Pulls
FRIDAY - TOTAL BODY STRENGTH
7min AMRAP @ Each, 8 Reps of Each Move
AMRAP 1
Incline DB Chest Flyes
Incline DB Skull Crushers
AMRAP 2
Alternating 1 Arm DB Bent Over Rows
DB Cross Body Curls
AMRAP 3
Plate Ground to Overhead Lifts
Plate Pullovers + :04 Eccentric
AMRAP 4
KB Goblet Box Step Ups
Glider Hamstring Extensions
AMRAP 5
Parallette Push Ups
Weighted Star Crunches
AMRAP 6
Barbell Landmine Squats
Plate Overhead Oblique Extensions
SATURDAY - TOTAL BODY STRENGTH
8 Rounds Alternating :30 @ Each Move Per Circuit
Circuit 1
Med Ball Tricep Push Ups
Med Ball Overhead Straight Leg Sit Ups
Circuit 2
DB Narrow Chest Press
DB Forward / Lateral Shoulder Raises
Circuit 3
Hanging Pike Raises
Barbell Push Presses
Circuit 4
Mini Band Lateral Squat Walks
KB Goblet Squat
Circuit 5
TRX Rows
Glider Body Saws
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds, every :90 complete the following:
5 Single Arm DB Snatches Per Arm
4 Single Arm OH DB Forward Lunges Per Leg
Workout - 40 Minute Time Cap
50 Single Leg Jump Rope / Side
20 Barbell Reverse Grip Bent Over Rows