GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
10 Minute Time Cap @ Each Lift w/ Reps of 10 / 10 / 10 / 8 / 8 / 8
Lift 1 - KB Bulgarian Split Squats Per Side + Pulse / TRX Tricep Extensions
Lift 2 - DB 1 Arm Bent Over Rows Per Side + :04 ISO / DB Reverse Grip Bicep Curls
Lift 3 - Barbell Back Squats + :06 ISO / 1 Leg Hip Thrusts + :06 ISO Per Side
Lift 4 - Barbell Landmine Viking Press / Calorie Arms Only Assault Bike
TUESDAY - H.I.I.T.
7 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1 - DB Seated on Floor Military Press / Kneeling DB Overhead Tricep Extensions
Circuit 2 - 1 Arm KB Overhead Reverse Lunges / Russian KB Swings
Circuit 3 - 1/2 Kneeling Resistance Band Lat Rows / Plank Jacks
Circuit 4 - 1 Arm DB Chest Press + Static Hold in Opposite / Oblique Reverse Crunches
Circuit 5 - No Push Up Burpees / Ski
Circuit 6 - Trap Bar Sumo Squats / Med Ball Wall Balls
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1 - 12 Reps Each
AMRAP 2 - 8 Reps Each
DB Box Step Ups + Supinated Curl Per Side
1 Arm DB Row off Box + Pulse Per Side
AMRAP 3- 10 Reps Each
AMRAP 4 - 12 Reps Each
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift 8 Sets of 5 Reps, Increase Weight Each Set
Multi Grip Barbell Bench Press
Then,
6 Consecutive Rounds of :30 of SLOWEST Descending Eccentric / :15 Max Effort / :15 Rest Per Move
Burnout X 3 Rounds of 10 Reps Each
FRIDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work / :15 Rest Per Move @ Each Circuit
Circuit 1
Crossover Push Ups
PVC Pipe Resisted Dead Bugs
Circuit 2
GHD Glute Ham Extension
DB Front Squats + Shoulder Press
Circuit 3
Glider Mountain Climbers
BOSU Iron Crosses
Circuit 4
Weight Plate Pullovers
KB Goblet Bulgarian Split Squats
Circuit 5
Resistance Band Tricep Pull Down Extensions
TRX Rows