SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
4 Rounds of :45 Work / :15 Rest @ Each Circuit
Circuit 1
DB Bench Chest Press + Pulse (6011 Tempo)
Dead Bugs (1011 Tempo)
TRX Chest Flyes (6011 Tempo)
Circuit 2
Barbell Upright Row (1011 Tempo)
Ab Rollouts (1011 Tempo)
Wall Walks / Handstand Hold / Plank Shoulder Taps (1011 Tempo)
Circuit 3
Ab Strap Knee Tucks (1061 Tempo)
KB Sew the Needles (1011 Tempo)
Alternating 1 Arm KB Bent Over Rows (1061 Tempo)
Burnout x 3 Rounds
10 DB Bent Over Tricep Extensions (1011 Tempo)
10 DB Cross Body Curls (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - 5 X 8-10 Reps, Progressive Overload
Barbell Back Squats (6011 Tempo)
Workout - 8 Consecutive Rounds of :20 Work / :10 Rest Per Move
DB Bulgarian Split Squats (1011 Tempo)
Reverse Oblique Crunches (1011 Tempo)
Dual DB Romanian Deadlifts (1011 Tempo)
TRX Squat Jumps (1011 Tempo)
Glider Pike Pull Ins (1011 Tempo)
KB Cossack Squats (1011 Tempo)
Burnout X 1 Round - 100 Mini Band Clams (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
6 Rounds of EMOM @ Each
EMOM 1
8 Incline DB Chest Press (1011 Tempo)
6 Incline Bench DB Supinated Curls (1011 Tempo)
EMOM 2
8 Hamstring Nordics / GHD Glute Hamstring Extensions / Glider Hamstring Extensions (1011 Tempo)
6 Side to Side Plank Dips (1011 Tempo)
EMOM 3
10 Feet Anchored Sit Ups (With Weight Overhead, 1011 Tempo)
Rest
EMOM 4
12 Barbell Landmine Squats (1011 Tempo)
High Plank Hold (Until next minute)
EMOM 5
8 Resistance Band / Cable Standing Rows + Pulse (1011 Tempo)
6 Pike Shoulder Push Ups (1011 Tempo)
EMOM 6
8 DB Tricep Skull Crushers (1011 Tempo)
6 DB Romanian Deadlifts (1011 Tempo)
EMOM 7
8 KB Halos (1011 Tempo)
Russian KB Swings (Until next minute, 1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
10 Minute Time Cap @ Each Lift
Round 1 - 12 Reps Each
Round 2 - 10 Reps Each
Round 3 - 8 Reps Each
Round 4 - 4 Reps Each
*Increase weight each round
Lift #1
Seated DB Hammer Curls (1061 Tempo)
Seated DB Military Press (1011 Tempo)
Lift #2
BOSU Iron Cross Per Side (1011 Tempo)
Chest / Tricep Dips (4011 Tempo)
Lift #3
Barbell Floor Chest Press (6011 Tempo)
GHD Sit Ups (6011 Tempo)
Lift #4
Belt Squat Bent Over Rows or Dual DB Bent Over Rows (6011 Tempo)
Med Ball Slams X 3 (12 Reps = 36 Slams, 10 = 30 Slams, etc, 1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
3 Rounds @ Each Lift w/ :60 Rest Between Rounds
Lift 1
12 DB Split Stance Goblet Squats/Side (4011 Tempo)
20 Glute Bridge Marches (1011 Tempo)
Lift 2
15 Barbell Overhead Squats (4011 Tempo)
15 Hanging Pike Raises (1041 Tempo)
Lift 3
15 KB Sumo Deadlifts (4011 Tempo)
20 Star Crunches (1011 Tempo)
Lift 4
12 Glider Lateral Lunges + Weight Plate Bear Hold / Side (1011 Tempo)
10 Weight Plate Pullovers (4011 Tempo)
Lift 5
Barbell Landmine Calf Raises (1011 Tempo)
Russian KB Swings (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Sets Not For Time (15 Minute Cap)
50' Forward + Backward Bear Crawl (1011 Tempo)
5 Ring Dips (4011 Tempo)
5 Barbell / DB / KB Front Squats (4011 Tempo)
Workout - 35 Minute AMRAP
8 Toes To Bar (1011 Tempo)
150 Single Jump Ropes (1011 Tempo)
16 Single Arm DB Push Press / Side (1011 Tempo)
20 Barbell Floor Chest Presses (6011 Tempo)
16 Cal Bike / Row / Ski / 400m Sprint
20 KB Curls (1041 Tempo)
SUNDAY - TOTAL BODY STRENGTH
3 Consecutive Rounds of :60 Work @ Each Move Per Circuit
Circuit 1
Weight Plate Ground to Overhead Lifts (1011 Tempo)
Plate Pullovers (4011 Tempo)
Push Ups + Pulse (4011 Tempo)
Circuit 2
DB Goblet Sumo Squats (4011 Tempo)
DB Hammer Curls (1041 Tempo)
Single DB Skull Crushers (4011 Tempo)
Circuit 3
Barbell Landmine Viking Press (1041 Tempo)
Med Ball Woodchoppers (1011 Tempo)
Incline Side Plank Dips (1011 Tempo)
Circuit 4
TRX Face Pulls (1011 Tempo)
KB Split Stance Romanian Deadlifts (4011 Tempo)
Reverse Crunches (1041 Tempo)