GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

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

Mobility - :90 Pigeon Pose

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

Mobility - :90 Seated Hamstring Stretch

WEDNESDAY - TOTAL BODY STRENGTH

10 Minute AMRAP @ Each

AMRAP 1 - 12 Reps Each

DB Chest Press + Pulse

Weight Plate Pullovers

Tricep Dips

AMRAP 2 - 8 Reps Each

DB Box Step Ups + Supinated Curl Per Side

1 Arm DB Row off Box + Pulse Per Side

Seated DB Upright Rows

AMRAP 3- 10 Reps Each

Landmine Bus Drivers

TRX Chest Flyes

Med Ball Butterfly Sit Ups

AMRAP 4 - 12 Reps Each

1 Arm KB Push Press Per Side

KB Split Stance Deadlifts Per Side

Hanging Pikes

Mobility - :90 Glute Stretch

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

KB Goblet Cyclist Squats

Incline Racked Bar Push Ups

Seated Lat Band Rows

GHD Sit Ups

Seated DB Military Press

Burnout X 3 Rounds of 10 Reps Each

DB Zottman Bicep Curls

Hip Extensions

Mobility - :90 Lunge + Side Bench

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

Mobility - :90 Scapular Wall Slides

SATURDAY - TOTAL BODY STRENGTH

6 Rounds of: 45 Work / :15 Rest Rotation

DB Deficits Reverse Lunge off Blocks

Dip Bar Knee Tuck Ins or Pike Raises

BOSU Kneeling DB Supinated Curl + Military Press

Med Ball Tricep Push Ups

Standing Resistance Band Rows

KB Sumo Squats

Trap Bar Farmer Carries

Mobility - :90 Hip + Quad Stretch

SUNDAY - TOTAL BODY STRENGTH

Pre Workout Lift - 3 Sets

8 DB Push Press

8 Barbell Good Mornings

15 Ring or TRX Rows

Workout

6 Rounds (in a 40 minute time cap)

15 Calorie Assault Bike or Row

20 Hand Release Push Ups

15 Barbell Back Squats

20 Med Ball Butterfly Sit Ups

Burnout X 3 Rounds

25 Hollow Rocks

15 DB Hammer Curls

15 DB Overhead Tricep Extensions

Mobility - :90 Front Delt Stretch