GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Forearm Plank Hold + Yoga Block Squeeze
Circuit 2
Straight Bar + Resistance Band Curls
DB Bench Chest ISO Lateral Shoulder Raise
Circuit 3
Burnout X 1 Round
TUESDAY - H.I.I.T.
8 Minute Time Cap @ Each Set
Set 1 - 4 Rounds
25 Calorie Assault Bike / Row / Ski
Set 2 - 4 Rounds
30 Standing Resistance Band Rows
Set 3 - 4 Rounds
Set 4 - 4 Rounds
Set 5 - 4 Rounds
200m Sprint
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 8 Minute Time Cap Lift @ Each Move w/ Reps of 12/10/6/2 Increasing weight each time reps drop
1 Arm DB Bent Over Row Per Side
Part 2 - 10 Minute AMRAP
12 Weight Plate Overhead Forward + Reverse Lunge
THURSDAY - TOTAL BODY STRENGTH
8 Minute EMOM @ Each Alternating Evens & Odds
EMOM 1
Even Rounds - 8 Barbell Overhead Squats off Rack
Odds Rounds - 10 DB Bent Over Rows
EMOM 2
Even Rounds - 15 Incline DB Chest Press
Odds Rounds - 12 DB Romanian Deadlifts
EMOM 3
Even Rounds - 8 GHD Glute Ham Rise
Odds Rounds - 15 Stability Crunches
EMOM 4
Even Rounds - 12 EZ Bar Skull Crushers
Odds Rounds - 15 Rower Seat Body Saws
EMOM 5
FRIDAY - TOTAL BODY STRENGTH
Pre Workout Lift 5 Rounds of 6 Reps, 60% of Max
Barbell Reverse Grip Bent Over Rows
Workout - 12 Minute TIme Cap @ Each Lift
Lift 1 - 25/20/15/10/5 Reps @ Each Move
DB Box Step Up + Supinated Bicep Curl
Lift 2 - 25/20/15/10/5 Reps @ Each Move
Lift 3 - 25/20/15/10/5 Reps @ Each Move
SATURDAY - TOTAL BODY STRENGTH
2 Full Rounds of 5 Minute AMRAPs @ Each
AMRAP 1
AMRAP 2
6 KB Goblet Rotation Squats Per Side
AMRAP 3
AMRAP 4
8 DB Forward + Lateral Shoulder Raise
8 Oblique Reverse Crunches Per Side
Burnout X 2 Rounds