GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 8 Reps, 60% Max Weight
Workout 6 Rounds of :45 Work / :15 Rest
TUESDAY - H.I.I.T.
8 Consecutive Rounds of :20 Work / :10 Rest @ Each Move
KB Split Stance Romanian Deadlifts
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 4 Rounds Alternating :60 Work @ Each Move
Set 1 - Incline DB Chest Press / Chest Dips
Set 2 - KB Sumo Squats / GHD Glute Ham Rise
Set 3 - DB Military Press / DB 1 Arm Overhead Straight Leg Sit Ups
Set 4 - Barbell Curls / Pull Ups
Part 2 - Metcon 15 Minute AMRAP
THURSDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each w/ 8 Reps Each Move
AMRAP 1 - KB Floor Chest Press / KB Bent Over 1 Arm Rows
AMRAP 2 - Barbell Front Squat + Press / Glider Body Saws
AMRAP 3 - Landmine Viking Press / DB Tricep Skull Crushers
AMRAP 4 - GHD Prone Extensions / Reverse Crunches
AMRAP 5 - Resistance Band Lat Pull Downs / DB Cross Body Curls
FRIDAY - TOTAL BODY STRENGTH
7 EMOM @ Each
EMOM 1 - 8 DB Chest Flyes / 6 Incline Bar Push Ups
EMOM 2 - 8 KB Forward Lunges / 6 KB Goblet Squats + Pulse
EMOM 3 - 8 DB Bent Over Reverse Flyes / 6 DB Hammer Curls
EMOM 4 - 8 Plate Pullovers + Static Leg Raise / 4 Burpees
EMOM 5 - 8 Barbell Landmine Bus Drivers / 6 TRX Tricep Extensions
EMOM 6 - 8 Barbell Sumo Deadlift + Upright Row / 6 Pike Push Ups
SATURDAY - TOTAL BODY STRENGTH
7 Minute Ladder @ Each, Start @ 2 then + 2 Reps Each Round
Ladder 1
Ladder 2
Calorie Arms Only Assault Bike
Foam Roller Resisted Dead Bugs
Ladder 3
Barbell Landmine Viking Press + Pulse
Overhead Resistance Band Side Stability Press
Ladder 4
Incline Bench DB Reverse Flyes
Ladder 5
Ladder 6
SUNDAY - TOTAL BODY STRENGTH
6 Rounds of :45 Work / :15 Rest @ Each Move
DB Tricep Push Up + Plank Row
Weight Plate Overhead Forward Lunge / OH Squat / Forward Lunge
Resistance Band Supinated Bicep Curl