SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
4 Rounds of :45 Work / :15 Rest @ Each Circuit
Circuit 1
Circuit 2
Wall Walks / Handstand Hold / Plank Shoulder Taps
Circuit 3
Alternating 1 Arm KB Bent Over Rows
Burnout x 3 Rounds
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - 5 X 8-10 Reps, Progressive Overload
Workout - 8 Consecutive Rounds of :20 Work / :10 Rest Per Move
WEDNESDAY - TOTAL BODY STRENGTH
6 Rounds of EMOM @ Each
EMOM 1
6 Incline Bench DB Supinated Curls
EMOM 2
8 Hamstring Nordics / GHD Glute Hamstring Extensions
EMOM 3
Rest
EMOM 4
EMOM 5
8 Resistance Band Standing Rows + Pulse
EMOM 6
EMOM 7
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
Lift #2
Lift #3
Lift #4
FRIDAY - LOWER BODY STRENGTH
4 Rounds of 3 Minute AMRAP (As Many Reps As Possible) @ Each w/ :60 Rest Between Rounds
AM(REPS)AP 1
12 DB Split Stance Goblet Squats/Side
Max Effort in Time Remaining Until 3:00 - Plank Shoulder Taps
AM(REPS)AP 2
Max Effort in Time Remaining Until 3:00 - Body Weight Squats
AM(REPS)AP
Max Effort in Time Remaining Until 3:00 - Russian KB Swings
AM(REPS)AP 4
12 Glider Lateral Lunges + Weight Plate Bear Hold / Side
Max Effort in Time Remaining Until 3:00 - Barbell Landmine Calf Raises
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Sets Not For Time (15 Minute Cap)
50' Forward + Backward Bear Crawl
5 Barbell / DB / KB Front Squats
Workout - 35 Minute AMRAP
16 Single Arm DB Push Press / Side
20 Barbell Floor Chest Presses
SUNDAY - TOTAL BODY STRENGTH
3 Consecutive Rounds of :60 Work @ Each Move Per Circuit
Circuit 1
Weight Plate Ground to Overhead Lifts / Plate Pullovers / Push Ups + :03 Descending Iso + Pulse
Circuit 2
DB Goblet Sumo Squats / DB Hammer Curls / Single DB Skull Crushers
Circuit 3
Barbell Landmine Viking Press / Med Ball Woodchoppers / Incline Side Plank Dips
Circuit 4
TRX Face Pulls / KB Split Stance Romanian Deadlifts / Reverse Crunches