GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
4 Rounds EMOM @ Each
EMOM 1
10 Resistance Band + Strap Tricep Extensions
EMOM 2
EMOM 3
:15 Handstand Hold or 10 Pike Shoulder Push Ups
EMOM 4
EMOM 5
8 Weight Plate Overhead Straight Leg Sit Ups
Burnout X 1 Round
TUESDAY - H.I.I.T.
5 Rounds of :40 Move 1 / :20 Move 2 / :30 Rest @ Each Circuit
Circuit 1 - Barbell Push Press / Barbell Curls
Circuit 2 - Russian KB Swings / Plyo Lunges
Circuit 3 - Seated Resistance Band Rows / Horseshoes
Circuit 4 - Barbell Landmine Squats / Burpees
Circuit 5 - Ski / Hanging Pike Hold or Knee Tuck Hold
Circuit 6 - Med Ball Tricep Push Ups / Med Ball Slams
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 6 Reps, Increase Weight Each Round
Workout - 21/15/9 Reps @ Each Set, 15 Minute Time Cap
Set 1
DB Split Stance Deadlifts Per Leg
Set 2
KB Cossack Squats off Incline Block Per Leg
1/2 Kneeling Resistance Band Lat Rows
Glider Body Saws + :03 Iso Hold
Set 3
THURSDAY - TOTAL BODY STRENGTH
4 Rounds @ Each Complex
Reps of 15/12/10/8 (15 Minute Time Cap)
*Increase weight after each round, :60-:90 rest
*The goal is to not put your weight down once you start the complex
Complex 1
Deficit Barbell Reverse Lunge Per Side
Deficit Barbell Romanian Deadlift
Barbell Lateral Lunge Per Side
Complex 2
1 Arm DB Chest Press + Static Hold in Opposite
Seated DB Supinated Bicep Curls
1 Arm DB Bent Over Row + Static Hold in Opposite
Complex 3
FRIDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
15 BOSU Side Plank Dips Per Side
12 KB 1 Arm Chest Press Per Side
AMRAP 3
12 TRX or Rower Seat Knee Tuck Ins
8 GHD 1 Arm Overhead Oblique Sit Ups Per Side
AMRAP 4
SATURDAY - TOTAL BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1 - DB Chest Flyes / Seated DB Bent Over Reverse Flyes
Circuit 2 - Barbell Front Rack Forward Lunges / Barbell Good Mornings
Circuit 3 - DB Overhead Tricep Extensions / DB Cross Body Curls
Circuit 4 - 1/2 Kneeling Landmine 1 Arm Viking Press / Barbell Landmine Reverse Lunge
Circuit 5 - Dual KB Overhead Straight Leg Sit Ups / Parallette Push Ups
Circuit 6 - Med Ball Mountain Climbers / Med Ball Oblique Wall Slams
SUNDAY - TOTAL BODY STRENGTH
Pre-Workout Lift
3 Sets
8 Barbell Bent Over Rows (95/65)
8 Barbell Bent Over Rows (95/65)
Workout: 40 Minute Chipper
-40 DB or Barbell Military Shoulder Press
-30 Burpees