SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 12/10/8/6
8 Minute Time Cap Per Lift - 15/12/10/4 @ Each Move (Progressive Overload)
Lift 1
DB Bent Over Reverse Flys (:02 ISO @ Top)
DB Chest Fly (:02 ISO @ Bottom)
LIft 2
DB Bent Over Row (:02 ISO @ Top)
Standing DB Overhead Tricep Extension
Lift 3
Weight Plate Pullover (:02 ISO @ Full Extension)
Lift 4
TUESDAY - LOWER BODY STRENGTH
3 Rounds of :40 Work /:20 Rest Per Move @ Each Lift, Progressive Overloading @ Each
Lift 1
DB Cyclist Pulse Squats
Banded Glute Bridge Marches
Alternating Beast Lifts
LIft 2
Weight Plate Overhead Reverse Lunges
TRX 1 Leg Squat
Bodyweight Sumo Pulse Squats
Lift 3
KB Deadlifts (:03 ISO @ Bottom)
KB Sew The Needles
Hollow Hold
Lift 4
GHD Prone Extensions
Assault Bike
Banded Alternating Fire Hydrants
WEDNESDAY - TOTAL BODY STRENGTH
3 rounds of :40/:20 Per Move @ Each Lift
Progressive Overload
Lift 1
DB Front Rack Reverse Lunges
DB Push Press
Forearm Plank
LIft 2
Alternating DB Snatches
GHD Iron Cross
DB Sumo Squats + Pulse
Lift 3
KB Deadlift + Upright Row
Stability Ball Body Saws
Supermans
Lift 4
Overhead Weight Plate Sit Ups
TRX 1 Leg Squats
TRX Face Pulls
THURSDAY - UPPER BODY STRENGTH
15/12/10/10 @ Each Lift
Progressive Overload - 10 Minute Time Cap Per Lift
Lift 1
DB Chest Fly (:02 ISO @ Bottom)
Seated DB Military Shoulder Press (NO Back Support)
Hanging Knee Tucks
LIft 2
DB Bent Over Reverse Fly (:02 ISO @ Top)
DB Bent Over Tricep Extension (:03 Eccentric)
Weight Plate Russian Twists
Lift 3
1 Arm Lat Pull Down (:03 Eccentric) / Per Side
Wall Sit + KB Curls
GHD Prone Extensions
Lift 4
High Plank Shoulder Taps / Per Side
TRX Face Pulls
TRX 1 Arm Row / Per Side
FRIDAY - LOWER BODY STRENGTH
3 Rounds of :40 Work / :20 @ Each Lift
Lift 1
DB Forward Lunges
Mini Band Donkey Kicks
Mini Band High Plank Lateral Steps
LIft 2
Weight Plate Overhead Cyclist Squats
TRX Squat Jumps
Weight Plate Butterfly Sit Ups
Lift 3
Dual KB Deadlift (:03 ISO @ Bottom)
Plank Leg Raises
Russian KB Swings
Lift 4
GHD Glute Ham Raise (:02 ISO @ Top)
Leg Only Assault Bike
Landmine Squats
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 6 Laps Around Parking Lot
Workout: 8 Minute AMRAP @ Each
AMRAP 1
12 KB Goblet Lateral Lunge to Curtsy Lunge
12 Toes to Bar / Knee Tucks
AMRAP 2
10 DB Snatches Per Side
12 DB Bent Over Rows
Lift 3
12 Barbell Sumo Deadlifts
15 Tricep Push Ups
AMRAP 4
12 Glider Oblique Mountain Climbers
20 Med Ball Wall Balls
SUNDAY - TOTAL BODY STRENGTH
11 Minute Time Cap @ Each Lift
Lift 1 - 15 / 10 / 6 (Increase Weight)
Barbell Back Bulgarian Split Squats (Total Reps)
GHD Prone Extension
Hollow Rocks
LIft 2 - 12 / 10 / 8 (Increase Weight)
DB Lateral Shoulder Raise to Supinated Bicep Curl
DB Chest Press + Pulse
DB Toes Elevated Romanian Deadlift
Lift 3 - 20 / 15 / 10 (Increase Weight)
Med Ball Wall Balls
Med Ball Dead Bugs
Hanging Oblique Knee Tuck Ins
Lift 4 - 15 / 15 / 15
25 Ft. KB Farmer Carry
TRX Tricep Extensions
TRX Rows