GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
8 Minute Ladder @ Each, Start at 2 Reps, + 2 Reps Each Round
Ladder 1
Incline DB Chest Press + Pulse
Ladder 2
1 Leg Hip Thrusts Per Side
Ladder 3
Incline Bench DB Reverse Flyes
Ladder 4
Ladder 5
TUESDAY - H.I.I.T.
10 Minute AMRAP @ Each w/ 10 Reps @ Each Move
AMRAP 1
Wide Grip, Multi Grip Bar Chest Press
AMRAP 2
DB Goblet Rotational Squats Per Side
DB Single Leg Deadlifts Per Side
AMRAP 3
GHD Arms Overhead 45 Degree Pulses
AMRAP 4
WEDNESDAY - TOTAL BODY STRENGTH
5 Rounds of :50 Work / :10 Rest @ Each Circuit
Circuit 1
KB Goblet Bulgarian Split Squats
Circuit 2
Barbell Floor Chest Press + Pulse
Circuit 3
THURSDAY - TOTAL BODY STRENGTH
21/15/9 Reps Per Move @ Each Set w/ 7 Minute Time Caps
Set 1 - Plate Deficit Push Ups / Resistance Band Mid Chest Flyes
Set 2 - DB Lateral Lunges / DB Overhead Tricep Extensions
Set 3 - Hanging Oblique Knee Tuck Ins / GHD Prone Extensions
Set 4 - 1 Arm Viking Press / Med Ball Slams
Set 5 - TRX Face Pulls / Barbell Curls
Set 6 - KB Sumo Deadlifts / Leg Raise + Reverse Crunch
FRIDAY - TOTAL BODY STRENGTH
6 Consecutive Rounds of :35 Work /:10 Rest Per Move
SATURDAY - TOTAL BODY STRENGTH
12/10/10/8 Reps of Each @ w/ :04 Eccentrics Per 15 Minute Time Cap Set
Set 1
Hamstring Walkouts (Out and In = 1)
Set 2
DB 1 Arm Bent Over Row Per Side
Set 3