SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
11 Minute Ladder @ Each, Start at 2 Reps + 2 Each Round
Ladder 1 - Incline DB Chest Flyes / Incline DB Supinated Curls
Ladder 2 - Hanging Knee Tuck to Pikes / Weight Plate Pullovers
Ladder 3 - Barbell Upright Rows / Stability Ball Straight Leg Rotations
Ladder 4 - DB Bent Over Reverse Flyes / DB Tricep Skull Crushers
TUESDAY - LOWER BODY STRENGTH
18 Minute AMRAP @ Each AMRAP w/ 2 Minute Rest Between
AMRAP #1
9 Barbell Viking Front Squats (W/ Dual Handle)
15 Plate Overhead Straight Leg Sit Ups
AMRAP #2
9 Mini Band Lateral Squat Walk Per Side
WEDNESDAY - TOTAL BODY STRENGTH
THURSDAY - UPPER BODY STRENGTH
Pre Workout Lift - 5 X 8 Reps, Progressive Overload
Workout - 6 Round Rotation of 1 Minute @ Each Move
Resistance Band Mid Chest Flyes
FRIDAY - LOWER BODY STRENGTH
8 Rounds @ Each EMOM
EMOM 1
EMOM 2
8 Pull Up Assist Band Good Mornings
EMOM 3
EMOM 4
8 Med Ball Bear Hug Glider Lateral Lunges (4/Side)
EMOM 5
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
9-7-5-3 Power Cleans (Build to a heavy set of 3)
7 Strict/Banded Pull Ups (After each set)
Workout - 8 Rounds
18 DB Renegade Rows + Push Up (L+R+P = 3)
9 Burpees
Post Workout
10-9-8…3-2-1
SUNDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work Per Move @ Each Circuit
Circuit 1
1/2 Kneeling Resistance Band Face Pulls
Circuit 2
1 Arm DB Overhead Straight Leg Sit Ups
Circuit 3
Barbell Sumo Deadlift + Upright Row
Circuit 4