GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
8 Consecutive Rounds of :20 Work / :10 Rest Per Move
Pull Up Assist Band Good Mornings
1/2 Kneeling Resistance Band Lat Rows
DB Box Step Ups + Supinated Bicep Curl
GHD 1 Arm Overhead Oblique Sit Ups
Mobility - :90 @ Each
TUESDAY - H.I.I.T.
6 Rounds of :30 Work /:10 Rest @ Each Circuit
Circuit 1 - Assault Bike / Barbell Sumo Deadlift + Upright Rows
Circuit 2 - Mini Band Plyo Squats / Mini Band Skaters
Circuit 3 - Ski / DB Zottman Curls
Circuit 5 - Horseshoes / X Punches
Circuit 6 - Med Ball Crossover Push Ups / Med Ball Oblique Wall Slams
Mobility - :90 @ Each
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute Lift Cap @ Each Lift w/ Reps of 12 / 12 / 10 / 6
Set 1
Barbell Back Rack Reverse Lunges
Set 2
DB Bent Over Tricep Extensions
Set 3
Set 4
Set 5
Mobility - :90 @ Each
THURSDAY - TOTAL BODY STRENGTH
5 Consecutive Rounds of :45 Work / :45 Rest @ Each Move
DB 45º Reverse Lunge + Hammer Bicep Curl
Mobility - :90 @ Each
FRIDAY - TOTAL BODY STRENGTH
12 / 10 / 8 / 6 / 4 / 2 Lifts @ Each Move
*Increase weight each time reps drop
DB Split Lunge + Supinated Curl Per Side
Barbell Front Squats + :03 ISO Hold
Barbell Bent Over Reverse Grip Rows + Pulse
Weight Plate Pullovers + :03 ISO Hold
Burnout X 1 Round
75 Tricep Dips
25 Burpees
Mobility - 2 Rounds :30 @ Each Move
SATURDAY - TOTAL BODY STRENGTH
Pre Workout Lift
Reps of 12 / 8 / 8 / 6 / 6 / 4 / 2
Workout
8 Minute Time Caps @ Each w/ 10-1 Rep Scheme
10-1 #1
Resistance Band Overhead Stability Press
10-1 #2
Multi Grip Barbell Chest Press
10-1 #3
10-1 #4
Pull Ups or Kneeling Resistance Band Lat Rows
Burnout X 1 Round
30/20/10 Stability Ball Crunches
30 Supermans
SUNDAY - TOTAL BODY STRENGTH
15 Minute AMRAP 1
10 Hip Extensions (Off bench loaded with DB)
15 Incline Bench DB Reverse Flyes
15 Minute AMRAP 2
12 Hanging Oblique 1 Knee Tuck Ins
12 Plate Ground to Overhead Lifts
15 Minute AMRAP 3