GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
3 Rounds @ Each Complex Reps of 21/15/9 (12 Minute Time Cap) *Increase weight after each round, :60 Rest
*The goal is to not put your weight down once you start the complex
Complex 1
Complex 2
Incline DB Supinated Bicep Curls
Incline DB Tricep Skull Crushers
Complex 3
Dual KB Overhead Straight Leg Sit Ups
Burnout X 3 Rounds
TUESDAY - H.I.I.T.
100 Reps of Each Move in a 45 Minute Time Cap
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
100m Ski / Assault Bike / Row / Sprint
Weight Plate Ground to Overhead Lifts
100m Ski / Assault Bike / Row / Sprint
WEDNESDAY - TOTAL BODY STRENGTH
4 Rounds of 3 Minute AMRAPs @ Each w/ :30 Rest Between Each AMRAP
AMRAP 1 - 21 Barbell Front Squats / 3 Wall Walks
AMRAP 2 - 12 TRX Face Pulls / 8 Med Ball Wall Balls
AMRAP 3 - 18 Barbell Landmine Deadlifts / 10 Weight Plate Pullovers
AMRAP 4 - 15 EZ Bar Bicep Curls / 7 Hanging Pike Leg Raises
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift 8/8/8/6/4/2 Reps, Increasing Weight
Workout - 6 Rounds of 1 Minute Work @ Each Move, Rotating
Barbell Landmine Reverse Lunge
Resistance Band Mid Chest Flyes
Hanging Oblique Knee Tucks Ins
DB Hammer Curl + Bent Over Tricep Extension
FRIDAY - TOTAL BODY STRENGTH
3 Rounds in 10 Minute Time Caps @ Each Set
Set 1 - 12 Reps Each
Set 2 - 15 Reps Each
Mini Band Side Plank Leg Raises
Set 3 - 18 Reps Each
Set 4 - 21 Reps Each