GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - TOTAL BODY STRENGTH

12 Minute Time Cap @ Each LIft Reps of 10 / 8 / 6 / 4 Per Move, Increasing Weight Each TIme Reps Drop

Lift 1

Barbell Cleans

Dual KB Bent Over Rows w/ :04 Iso Hold

LIft 2

DB Bulgarian Split Squats + :04 Iso Hold

DB Tricep Skull Crushers + :04 Iso Hold

Lift 3

Weight Plate Pullovers + Static Leg Raise

Hanging Oblique Knee Tuck Ins

Lift 4

Pull Up Assist Band Bicep Hammer Curls

Barbell Landmine Hex Press + Pulse

Mobility - :90 Thread the Needles

TUESDAY - H.I.I.T.

8 Rounds of :45 Work / :15 Rest Per Move @ Each Circuit

Circuit 1

Jump Rope

2 Push Ups + Glider Knee Tuck Ins

Circuit 2

Assault Bike

Barbell Landmine Oblique 1/2 Moons

Circuit 3

Russian KB Swings

Bear Plank Hold + KB Pull Through

Circuit 4

Ski

TRX Inverted Rows

Circuit 5

Battle Rope Slams

DB Reverse Lunges + Supinated Bicep Curl

Mobility - :90 Wrist & Forearm Stretch

WEDNESDAY - TOTAL BODY STRENGTH

10 Minute AMRAPs @ Each

AMRAP 1

6 KB 1/2 Turkish Get Ups

6 KB 1 Arm Bent Over Rows Per Side

6 Glider Body Saws

AMRAP 2

8 DB Zottman Curls

10 DB Forward + Lateral Shoulder Raise

12 DB Toe Touches

AMRAP 3

6 Pull Ups or TRX Inverted Rows

6 Hamstring Walkouts

6 Barbell Back Rack Box Step Up Per Side

AMRAP 4

12 DB Chest Press

12 DB Overhead Tricep Extensions

6 DB Forward Lunge + Pulse Per Side

Mobility - :90 Banded Shoulder Rotations

THURSDAY - TOTAL BODY STRENGTH

Pre Workout Lift
Reps of 12/10/8/6
*Increase weight each time reps drop

Barbell Back Squat

Workout

8 Consecutive Rounds of :30 Slow Descending ISO / :15 Max Effort / :15 Rest Per Move

KB Goblet Cyclist Squats off Incline Blocks

Seated Lat Band Pull Downs

GHD Sit Ups

DB Military Press

Barbell Romanian Deadlifts

Burnout @ End - 3 Rounds of 8 Reps Each

DB Hammer Curls

DB Overhead Tricep Extensions

8 Calorie Ski / Row / Assault Bike

Mobility - :90 90/90 Stretch

FRIDAY - TOTAL BODY STRENGTH

8 Minute Time Cap @ Each w/ Reps of 18 / 12 / 6 Per Move (All reps are total)

Set #1

Barbell Back Rack Reverse Lunges

Barbell Shoulder Press

Set #2

DB Cross Body Bicep Curls

DB Narrow Chest Press

Set #3

1 Arm Landmine Viking Press Per Side

Weight Plate Overhead Straight Leg Sit Ups

Set #4

TRX Inverted Rows OR TRX Pull Ups

TRX Core Extensions

Set #5

GHD Iron Crosses

KB Deficit Sumo Squats off Blocks

Burnout X 1 Round

30 DB Tricep Skull Crushers

30 Butterfly Sit Ups

Mobility - :90 Low Lunge Rotations

SATURDAY - TOTAL BODY STRENGTH

4 Rounds of :50 Work / :10 Rest Per Each Move @ Each Circuit

Circuit 1

Rope Climb Rows

TRX Tricep Extensions + :04 ISO Hold

Circuit 2

Incline DB Chest Flyes + :04 ISO Hold

GHD Sit Ups

Circuit 3

Barbell Back Squat + :04 ISO Hold

Alternating DB 1 Arm Snatches

Circuit 4

Plate Pullovers + :04 ISO Hold

Pull Up Assist Band Supinated Curls

Circuit 5

KB Goblet Split Lunges

Mini Band Plank Hold Donkey Kicks

Mobility - :90 Pigeon Pose

SUNDAY - TOTAL BODY STRENGTH

Set 1 - 10 Minute Circuit of :60 Work @ Each Move

Incline DB Chest Flyes

Incline DB Supinated Bicep Curls

Set 2 - 10 Minute AMRAP of 10 Reps @ Each Move

Barbell Z Press

Barbell Single Leg Deadlifts Per Side

Barbell Ab Roll Outs

Set 3 - 10 Minute Circuit of :60 @ Each Move

KB Box Step Ups

KB Russian Swings

Set 4 - 10 Minute AMRAP of 10 Reps @ Each Move

10 Mini Band Lateral Lunges Per Side

10 Mini Band Dead Bugs Per Side

10 Belt Squat Bent Over Rows

10 Overhead DB Tricep Extensions

Mobility - :90 Seated Hamstring Stretch