GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
12 Minute EMOM @ Each
EMOM 1
Minute 1 - 12 DB Floor Chest Press
Minute 2 - 12 DB Tricep Skull Crushers
EMOM 2
Minute 1 - 12 KB Cossack Squats off Incline Block
Minute 2 - 12 Resistance Band Supinated Low to High Bicep Curls
EMOM 3
Minute 1 - 10 Barbell Sumo Deadlift + Upright Rows
Minute 2 - 8 Pull Ups or Chin Ups
EMOM 4
Minute 1 - 12 Med Ball Butterfly Sit Ups
Minute 2 - 12 Sandbell Sew The Needles
Burnout X 1 Round
TUESDAY - H.I.I.T.
4 Rounds of Every 3 Minutes on the Minute @ Each E3MOM
E3MOM 1 - 400m Run / 12 Hanging Oblique Knee Tuck Ins
E3MOM 2 - 200m Row / 15 Med Ball Tricep Push Up + Slam
E3MOM 3 - 15 Calorie Assault Bike / 20 Barbell Back Rack Reverse Lunges
E3MOM 4 - 250m Ski / 16 Alternating 1 Arm DB Bent Over Rows
WEDNESDAY - TOTAL BODY STRENGTH
Reps of 10-9-8-7-6-5-4-3-2-1 @ Each 12 Minute Time Cap Lift
Lift 1 - Dual KB Front Squats / TRX Pull Ups
Lift 2 - Incline DB Chest Press + Pulse / Rower Seat Pike Pull Ins
Lift 3 - Overhead Weight Plate Forward Lunges / Pull Up Assist Band Hammer Curls
Lift 4 - Resistance Band Seated Face Pulls / GHD Weighted Sit Ups
Burnout X 1 Round
20 Calorie Assault Bike or 800m Run
THURSDAY - TOTAL BODY STRENGTH
5 Rounds of :50 Work / :10 Rest @ Each Circuit
Circuit 1
DB Goblet Bulgarian Split Squats + Supinated Bicep Curl
Circuit 2
Circuit 3
FRIDAY - TOTAL BODY STRENGTH
Pre Workout Lift
6 Rounds of 8 Reps
Workout - 6 Consecutive Rounds of :40 Slow Descending ISO Move 1 / :20 Max Effort Move 2 / :15 Rest Per Move
TRX Chest Flyes / TRX Chest Press
Resistance Band + Strap Bent Over Lat Pull Downs / Forearm Plank Hold
Barbell Split Stance Back Squats / Bodyweight Squats
DB Skull Crushers + Static Hip Extensions / Hip Extensions
SATURDAY - TOTAL BODY STRENGTH
12 Minute AMRAP @ Each
AMRAP 1
9 1 Arm KB Push Presses Per Side
AMRAP 2
15 DB Cyclist Squats + Hammer Bicep Curl @ Top
9 DB @ Chest Straight Leg Sit Ups
AMRAP 3
21 Med Ball Crossover Push Ups
9 Med Ball Oblique Wall Slams Per Side
AMRAP 4
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift
3 Sets
12 Weight Plate Lateral Box Step-Ups
Workout
5 Sets, On a 3-minute clock, complete
24 DB Reverse Lunge + Supinated Bicep Curl
-8 Push Ups
THEN
As many reps as possible in time remaining of:
*2min Rest Between Sets
Burnout X 2 Sets