GROUP FITNESS PROGRAMMING
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
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
Lift 4
TUESDAY - H.I.I.T.
8 Rounds of :45 Work / :15 Rest Per Move @ Each Circuit
Circuit 1
2 Push Ups + Glider Knee Tuck Ins
Circuit 2
Barbell Landmine Oblique 1/2 Moons
Circuit 3
Bear Plank Hold + KB Pull Through
Circuit 4
Circuit 5
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAPs @ Each
AMRAP 1
6 KB 1 Arm Bent Over Rows Per Side
AMRAP 2
10 DB Forward + Lateral Shoulder Raise
AMRAP 3
6 Pull Ups or TRX Inverted Rows
6 Barbell Back Rack Box Step Up Per Side
AMRAP 4
THURSDAY - TOTAL BODY STRENGTH
Pre Workout Lift
Reps of 12/10/8/6
*Increase weight each time reps drop
Workout
8 Consecutive Rounds of :30 Slow Descending ISO / :15 Max Effort / :15 Rest Per Move
KB Goblet Cyclist Squats off Incline Blocks
Burnout @ End - 3 Rounds of 8 Reps Each
8 Calorie Ski / Row / Assault Bike
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
Set #2
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
Set #5
KB Deficit Sumo Squats off Blocks
Burnout X 1 Round
SATURDAY - TOTAL BODY STRENGTH
4 Rounds of :50 Work / :10 Rest Per Each Move @ Each Circuit
Circuit 1
TRX Tricep Extensions + :04 ISO Hold
Circuit 2
Incline DB Chest Flyes + :04 ISO Hold
Circuit 3
Barbell Back Squat + :04 ISO Hold
Circuit 4
Plate Pullovers + :04 ISO Hold
Pull Up Assist Band Supinated Curls
Circuit 5