SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 12/10/8/6
Barbell Bench Chest Press (1011 Tempo)
8 Minute Time Cap Per Lift - 15/12/10/4 @ Each Move (Progressive Overload)
Lift 1
DB Bent Over Row (1011 Tempo)
DB Chest Fly (1011 Tempo)
Standing DB Overhead Tricep Extension (1011 Tempo)
LIft 2
Cable / Band Standing Reverse Delt Flyes (1011 Tempo)
Reverse Crunches (On Bench, 1011 Tempo)
Tricep Box Dips (Off Bench, 1011 Tempo)
Lift 3
Pull Ups (1011 Tempo)
Med Ball Russian Twists (1011 Tempo)
Weight Plate Pullover (1011 Tempo)
Lift 4
Barbell Shoulder Press (1011 Tempo)
TRX Face Pull (1011 Tempo)
KB Curls (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
6 Rounds of :40 Work /:20 Rest Per Move @ Each Lift
Lift 1
Heavy DB Goblet Cyclist Squats + Pulse @ Bottom (1011 Tempo)
Banded Glute Bridge Marches (1011 Tempo)
LIft 2
Barbell Sumo Squats (1011 Tempo)
TRX 1 Leg Squat (1011 Tempo)
Lift 3
Weighted Hip Thrusts off Bench (Heavy DBs, 1011 Tempo)
KB Sew The Needles (1011 Tempo)
Lift 4
GHD Prone Extensions or Glider Hamstring Extensions (1011 Tempo)
Mini Band Lateral Squat Walks (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
4 Rounds of :60/:20 Per Move @ Each Lift
Lift 1
DB Reverse Lunges + Supinated Curl @ Top (1011 Tempo)
DB Bent Over Tricep Extensions (1011 Tempo)
LIft 2
Incline Barbell Chest Press (1011 Tempo)
Ab Wheel Ab Rollouts (1011 Tempo)
Lift 3
KB Deadlift + Upright Row (1011 Tempo)
Stability Ball Straight Leg Rotations (1011 Tempo)
Lift 4
DB Bent Over Reverse Fly (1011 Tempo)
TRX / Ring Face Pulls (1011 Tempo)
Burnout X 1 Round - 30 Overhead Weight Plate Sit Ups
THURSDAY - UPPER BODY STRENGTH
15/12/10/10 @ Each Lift - 10 Minute Time Cap Per Lift (Increase weight as reps drop)
Lift 1
DB Chest Fly (1011 Tempo)
Seated DB Military Shoulder Press (No Back Support, 1011 Tempo)
Hanging Knee Tucks (1011 Tempo)
LIft 2
DB Bent Over Reverse Fly (1011 Tempo)
DB Bent Over Tricep Extension (1011 Tempo)
Weight Plate Russian Twists
Lift 3
1 Arm Cable / Band Lat Pull Down / Per Side (1011 Tempo)
KB Curls (1011 Tempo)
GHD Prone Extensions (1011 Tempo)
Lift 4
High Plank Shoulder Taps / Per Side (1011 Tempo)
TRX Face Pulls (1011 Tempo)
TRX 1 Arm Row / Per Side (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
4 Rounds @ Each Lift
Lift 1
12/Side DB Forward Lunges (1011 Tempo)
15/Side Mini Band Donkey Kicks (1011 Tempo)
LIft 2
12 Goblet KB Cyclist Squats (Goal = depth of squat, 1011 Tempo)
15 Weight Plate Butterfly Sit Ups (1011 Tempo)
Lift 3
12 Trap Bar Deadlift (1011 Tempo)
15/Side Mini Band Plank Leg Raises (1011 Tempo)
Lift 4
15/Side Cable Kickbacks (1011 Tempo)
12 Barbell Landmine Squats + Pulse (1011 Tempo)
Burnout X 1 Round - 50 Russian KB Swings (Heavy)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 6 X 200m Runs w/ :30-:45 Rest Between
Workout: 8 Minute AMRAP @ Each
AMRAP 1
12 KB Goblet Lateral Lunge to Curtsy Lunge (Total Reps, 1011 Tempo)
12 Toes to Bar / Knee Tucks (1011 Tempo)
AMRAP 2
10 DB Snatches Per Side (1011 Tempo)
12 DB Bent Over Rows (1011 Tempo)
Lift 3
12 Barbell Sumo Deadlifts (1011 Tempo)
15 Tricep Push Ups (1011 Tempo)
AMRAP 4
12 Glider Oblique Mountain Climbers (1011 Tempo)
20 Med Ball Wall Balls (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
11 Minute Time Cap @ Each Lift
Lift 1 - 15 / 10 / 6 (Increase Weight)
Barbell Back Bulgarian Split Squats (Total Reps, 1011 Tempo)
GHD Prone Extension (1011 Tempo)
Hollow Rocks (1011 Tempo)
LIft 2 - 12 / 10 / 8 (Increase Weight)
DB Lateral Shoulder Raise to Supinated Bicep Curl (1011 Tempo)
DB Chest Press + Pulse (1011 Tempo)
DB Toes Elevated Romanian Deadlift (1011 Tempo)
Lift 3 - 20 / 15 / 10 (Increase Weight)
Med Ball Wall Balls (1011 Tempo)
Med Ball Dead Bugs (1011 Tempo)
Hanging Oblique Knee Tuck Ins (1011 Tempo)
Lift 4 - 15 / 15 / 15
25 Ft. KB Farmer Carry (1011 Tempo)
TRX / Ring Tricep Extensions (1011 Tempo)
TRX / Ring Rows (1011 Tempo)