GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
Pre Workout Lift
12/10/8/6/4
Workout - 5 Round Rotation of 1 Minute @ Each Move
Seated DB Hammer Curl + Arnold Press
Sandbag Bent Over Row + Deadlift
Resistance Band Bent Over Tricep Extensions
Burnout X 1 Round
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest @ Each Move
1 Arm Overhead DB Straight Leg Sit Ups
WEDNESDAY - TOTAL BODY STRENGTH
7 Minute AMRAP @ Each w/ 15 Reps Per Move
AMRAP 1
KB Goblet Lateral Lunges Per Side
AMRAP 2
AMRAP 3
AMRAP 4
Incline Multi Grip Barbell Chest Press
AMRAP 5
Barbell Landmine Squat + Calf Raise
AMRAP 6
THURSDAY - TOTAL BODY STRENGTH
10 Minute Ladder @ Each, Staring at 4 Reps, + 4 Reps Per Round
Ladder 1 - Hamstring Nordics / Hanging Pike Raises
Ladder 2 - DB Bulgarian Split Squats + Supinated Bicep Curl Per Side / Resistance Band Low to High Chest Flyes
Ladder 3 - GHD Layout Sit Ups / Barbell Floor Chest Press + Wiper
Ladder 4 - Trap Bar Split Stance Deadlifts / Dual KB Push Press
FRIDAY - TOTAL BODY STRENGTH
Part 1 - 8 Round EMOM
Part 2 - 12 Minute Time Cap Lift @ Each
Lift 1 - 3 Rounds
Lift 2
15 Multi Grip Barbell Chest Press
Lift 3
SATURDAY - TOTAL BODY STRENGTH
8 Rounds of :40 Work Move 1 / :20 Work Move 2 @ Each Circuit
Circuit 1 - :40 DB Goblet Rotational Squats / :20 Static Squat Hold
Circuit 2 - :40 Barbell Reverse Grip Bent Over Rows / :20 Barbell Curls
Circuit 3 - :40 DB Military Press / :20 Oblique Reverse Crunches
Circuit 4 - :40 KB Deficit Deadlifts off Blocks / :20 EZ Bar Tricep Skull Crushers
Circuit 5 - :40 Parallette Push Ups / :20 V Ups
SUNDAY - TOTAL BODY STRENGTH
Part 1
3 Rounds of
Part 2
21-18-15-12-9-6-3
DB Box Step Ups + Supinated Bicep Curl @ Top
Burnout X 1 Round