GROUP FITNESS PROGRAMMING
MONDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
10 DB Chest Press + :06 Eccentric
10 DB Romanian Deadlifts + :06 Eccentric
AMRAP 2
AMRAP 3
10 Barbell Curls + :06 Eccentric
AMRAP 4
TUESDAY - H.I.I.T.
8 Rounds of :30 @ Each Move Per Circuit
Circuit 1
Resistance Band Mounted Chest Press
Barbell Reverse Grip Bent Over Rows
Circuit 2
Circuit 3
Circuit 4
Dual KB Front Squat + Shoulder Press
Circuit 5
Circuit 6
Sprints
WEDNESDAY - TOTAL BODY STRENGTH
Pre Workout Lift
5 Rounds of 10 Reps, Static Weight @ 60% Max
Barbell Shoulder Press
Workout
6 Minute EMOM @ Each Move
10 1/2 Rep DB Bent Over Row + Full Rep
THURSDAY - TOTAL BODY STRENGTH
2 Rounds of 6 Minute AMRAP @ Each
AMRAP 1
8 DB Bench Chest ISO Lateral Shoulder Raises
AMRAP 2
8 Resistance Band High to Low Chest Flyes
6 Hanging Mini Band 1 Leg Knee Tucks Per Side
AMRAP 3
8 Rower Seat Hamstring Extensions
AMRAP 4
FRIDAY - TOTAL BODY STRENGTH
Part 1 - LIft Reps of 15/15/10/10/5/5 @ Each Move w/ 10 Minute Time Cap
Lift 1 - Barbell Floor Chest Press / Resistance Band Bent Over Tricep Extensions
Lift 2 - GHD Glute Hamstring Extensions OR GHD Glute Ham Rise / DB Deadlifts
Lift 3 - Dual KB Bent Over Rows / DB Cross Body Curls
Part 2 - Metcon 15 Minute AMRAP
SATURDAY - TOTAL BODY STRENGTH
8 Minute Ladder @ Each, Start @ 2 Reps + 2 Reps Per Round
Ladder 1
Incline DB Alternating 1 Arm Chest Presses
Incline Bench DB Bent Over Reverse Flyes
Ladder 2
Ladder 3
Ladder 4
Ladder 5
Barbell Back Squats (From Rack)
SUNDAY - TOTAL BODY STRENGTH
8 Minute EMOM @ Each
EMOM 1
100m Ski
EMOM 2
12 KB Push Press (6 Per Side) / 12 KB Russian Twists
EMOM 3
8 Barbell Romanian Deadlifts / 5 Ab Rollouts
EMOM 4
10 Incline DB Chest Press / 10 Decline Push Ups
EMOM 5