GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
Pre Workout Lift 5-5-5-5-5-5 Reps, Increase Weight
Workout - 30/20/10 Reps @ Each Set (All Reps Total, 15 Minute Time Cap)
Set 1
Incline Barbell Tricep Push Ups
Weight Plate Pullovers + Static Leg Raise
Set 2
Set 3
TUESDAY - H.I.I.T.
Circuit - 3 Rounds
1 Minute Decline Push Ups off Plates
1 Minute Handstand Hold OR Pike Hold
1 Minute Rest
15 Minute Time Cap
400m Run, 21 Glider Body Saws
400m Run, 21 Barbell Overhead Squats
200m Run, 15 Glider Body Saws
200m Run, 15 Barbell Overhead Squats
100m Run, 9 Glider Body Saws
100m Run, 9 Barbell Overhead Squats
15 Minute AMRAP of 14 Reps Per Move
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
AMRAP 3
12 Weight Plate Pullover + Dead Bugs
Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Circuit 2
Circuit 3
THURSDAY - TOTAL BODY STRENGTH
6 Rounds in 12 Minute Time Cap
Set 1
12 TRX Chest Press + TRX Chest Flye
15 Resistance Band + Strap Tricep Extension
Set 2
12 Barbell Front Rack Forward Lunge
Set 3
10 GHD 1 Arm Overhead Oblique Sit Ups
Set 4
FRIDAY - TOTAL BODY STRENGTH
8 Minute EMOM @ Each Alternating Evens & Odds
EMOM 1
Even Rounds - Kneeling TRX Core Extensions
Odds Rounds - TRX Tricep Extension
EMOM 2
Even Rounds - Incline Bench DB Chest Press
Odds Rounds - Incline Bench DB Reverse Flyes
EMOM 3
Even Rounds - KB Goblet Bulgarian Split Squats
Odds Rounds - Resistance Band Anti Press Rotations
EMOM 4
Odds Rounds - DB Preacher Curls
EMOM 5
SATURDAY - TOTAL BODY STRENGTH
SUNDAY - TOTAL BODY STRENGTH
8 Minute Time Cap of 3 Rounds @ Each Station
Station 1 - 15 DB Floor Chest Flyes / 15 Hand Release Push Ups
Station 2 - 200m Row / 15 DB Thrusters
Station 3 - 15 KB Sumo Deadlifts / 50 KB Russian Swings
Station 4 - 8 Calorie Arms Only Bike / 15 TRX Reverse Flyes
Station 5 - 15 Med Ball Go Get Ems / 15 DB Zottman Curls / 15 DB Overhead Tricep Extensions
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Sets, On the 1:30
3 Rounds in a 40 Minute Time Cap
50 Wall Balls
25 GHD Sit Ups
25 Resistance Band Standing Rows
Burnout X 3 Sets
20 Hollow Rocks