GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
20 Minute AMRAP 1
200m Sprint
12 Alternating 1 Arm KB Bent Over Rows
8 1 Arm KB Overhead Straight Leg Sit Ups Per Side
20 Minute AMRAP 2
8 DB Split Stance Romanian Deadlifts Per Side
TUESDAY - H.I.I.T.
8 Rounds of :20 Work / :10 Rest Per Move
Decline Tricep Push Ups off Blocks
DB Forward Lunge + Supinated Curl @ Bottom
Sprints
Barbell Landmine Viking 1 Arm Press + Oblique Rotation
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout Lift Reps of 10/10/8/6/4/2
5 Rounds w/ 10 Minute Time Cap @ Each
Set 1
6 Barbell Front Rack Reverse Lunge + Shoulder Press Per Side
Set 2
12 1/2 Kneeling Resistance Band Face Pulls
12 Resistance Band Mid Chest Flyes
Set 3
Set 4
Mobility - :90 Weighted Hip Opener
THURSDAY - TOTAL BODY STRENGTH
21/18/15 Reps @ Each Move Per Lift, Time Cap of 12 Minutes @ Each
Lift 1
Lift 2
Pull Up Assist Band Tricep Extensions
Lift 3
Lift 4
FRIDAY - TOTAL BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
AMRAP 3
Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1 - DB Supinated Curls / Double Crunches
Circuit 2 - Russian KB Swings / Box Tricep Dips
Circuit 3 - Wall Balls / Hand Release Push Ups
SATURDAY - TOTAL BODY STRENGTH
Buy In: 800m Sprint
7 Rounds of :40 Work / :20 Rest @ Each Move
Move 1 - DB Box Step Up + Supinated Bicep Curl & Military Press
Move 2 - Incline Barbell Chest Press
Move 3 - Weight Plate Pullover + Dead Bugs
Move 4 - KB Goblet Forward Lunge L / Squat / Forward Lunge R
Move 5 - Barbell Bent Over Reverse Grip Row
Move 6 - Mini Band Mountain Climbers
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift:
5 Sets, On the 2:00:
*Increase each set
40 Minute Time Cap Workout
-50 Dual DB/KB Walking Lunges, 500m Run, 5 DB/KB Snatches
-40 Dual DB/KB Walking Lunges, 400m Run, 4 DB/KB Snatches
-30 Dual DB/KB Walking Lunges, 300m Run, 3 DB/KB Snatches
-20 Dual DB/KB Walking Lunges, 200m Run, 2 DB/KB Snatches
-10 Dual DB/KB Walking Lunges 100m Run, 1 DB/KB Snatches
Burnout X 3 Sets
20 Supermans