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 (1311 Tempo) / Incline DB Supinated Curls (1011 Tempo)
Ladder 2 - Hanging Knee Oblique Tucks (Per Side, 1311 Tempo)/ Weight Plate Pullovers (1311 Tempo)
Ladder 3 - Barbell Upright Rows (1011 Tempo) / Stability Ball Straight Leg Rotations (1011 Tempo)
Ladder 4 - DB Bent Over Reverse Flyes (1011 Tempo) / DB Tricep Skull Crushers (1311 Tempo)
TUESDAY - LOWER BODY STRENGTH
18 Minute AMRAP @ Each AMRAP w/ 2 Minute Rest Between
AMRAP #1
8 KB Romanian Deadlifts (1311 Tempo)
12 Barbell Viking Front Squats (W/ Dual Handle) (1311 Tempo)
16 Glider Pike Pull Ins (1311 Tempo)
20 Plate Overhead Straight Leg Sit Ups (1011 Tempo)
AMRAP #2
6 TRX Jump Squats (1011 Tempo)
9 Mini Band Lateral Squat Walk Per Side (1011 Tempo)
12 DB Goblet Split Stance Squats / Per Leg (1311 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
6 Rounds :45 Work / :15 Rest @ Each Move
DB Split Stance Romanian Deadlifts (1311 Tempo)
Ring Knee Tucks (1211 Tempo)
Seated DB Hammer Curl + Arnold Press (1011 Tempo)
Med Ball Tricep Push Ups (1311 Tempo)
Standing Resistance Band Rows (1011 Tempo)
KB Goblet Cyclist Squats (1311 Tempo)
Weight Plate Pull Overs + Static Leg Raise (1311 Tempo)
THURSDAY - UPPER BODY STRENGTH
Pre Workout Lift - 5 X 8 Reps, Progressive Overload
Barbell Push Press (1011 Tempo)
Workout - 6 Round Rotation of 1 Minute @ Each Move
Resistance Band / Cable Mid Chest Flyes (1311 Tempo)
Hollow Rocks (1011 Tempo)
TRX Tricep Extensions (1011 Tempo)
Alternating Standing DB Front Raise + Lateral Shoulder Raise (1011 Tempo)
Inverted Bar Rows (Off Rack, 1311 Tempo)
Seated DB Supinated Bicep Curl (1311 Tempo)
FRIDAY - LOWER BODY STRENGTH
8 Rounds @ Each EMOM
EMOM 1
8 DB Box Step Ups (4/Leg, 1011 Tempo)
EMOM 2
8 Barbell Deadlifts (1311 Tempo)
8 Pull Up Assist Band Good Mornings (1011 Tempo)
EMOM 3
8 Dual KB Front Squats (1311 Tempo)
Plank Leg Raises (Mini Band Optional, 1011 Tempo)
EMOM 4
8 Med Ball Bear Hug Glider Lateral Lunges (4/Side, 1011 Tempo)
8 Toes to Bar (1011 Tempo)
EMOM 5
8 Foam Roller Hip Extensions (1311 Tempo)
8 Butterfly Sit Ups (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
9-7-5-3 Power Cleans (Build to a heavy set of 3, 1011 Tempo)
7 Strict/Banded Pull Ups (After each set, (1011 Tempo)
Workout - 8 Rounds
18 DB Renegade Rows + Push Up (L+R+P = 3, 1011 Tempo)
15 KB Reverse Lunges/Side (1011 Tempo)
9 Burpees (1011 Tempo)
Post Workout
10-9-8…3-2-1
Russian KB Swings (1011 Tempo)
Trap Bar Deadlifts (1311 Tempo)
SUNDAY - TOTAL BODY STRENGTH
4 Rounds of :45 Work Per Move @ Each Circuit
Circuit 1
KB Gorilla Rows (1311 Tempo)
KB Goblet Squat (1311 Tempo)
1/2 Kneeling Resistance Band Face Pulls (1311 Tempo)
Circuit 2
DB Narrow Chest Press (1311 Tempo)
Seated DB Zottman Curls (1011 Tempo)
1 Arm DB Overhead Straight Leg Sit Ups (1011 Tempo)
Circuit 3
Barbell Sumo Deadlift + Upright Row (1011 Tempo)
Tricep Box Dips (1311 Tempo)
Ab Rollouts (1311 Tempo)
Circuit 4
Seated Mini Band Clams (1311 Tempo)
1 Leg Hip Extension off Foam Roller (1311 Tempo)
Star Crunches (1011 Tempo)