SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
5 Consecutive Rounds of :40 Work / :20 Rest Per Move
Parallette / Weight Plate Deficit Push Ups (1411 Tempo)
TRX Tricep Extensions (1011 Tempo)
GHD Prone Extensions (1411 Tempo)
Incline Bench DB Supinated Curls (1011 Tempo)
Resistance Band + Strap Lat Pull Downs (1011 Tempo)
Weighted Star Crunches (1011 Tempo)
Dual KB Shoulder Press (1011 Tempo)
PVC Pipe Resisted Dead Bugs (1411 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - 5 X 6-8 Reps, Progressive Overload
Barbell Sumo Deadlifts (1011 Tempo)
Workout - 21/15/9 Reps @ Each Station w/ a 8 Minute Time Cap
Station 1
Barbell Back Rack Forward Lunges (Total Reps, 1311 Tempo)
Ab Rollouts (1411 Tempo)
Station 2
Ab Strap Knee Tucks (1411 Tempo)
KB Sumo Deficit Squats off Blocks (1411 Tempo)
Station 3
Mini Band Lateral Leg Extensions (Total Reps, 1011 Tempo)
Seated Mini Band Clams (1011 Tempo)
Station 4
GHD Prone Extensions (1411 Tempo)
Med Ball Raised Hip Extensions (1411 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
14 Minute Time Cap @ Each
Round 1 - 12 Reps
Round 2 - 10 Reps
Round 3 - 8 Reps
Round 4 - 6 Reps
Set 1
DB Goblet Sumo Squats (1411 Tempo)
DB Chest Flyes (1411 Tempo)
DB Arnold Press (1011 Tempo)
Set 2
Pull Ups or Resistance Band Lat Rows (1411 Tempo)
Resistance Band/Cable Tricep + Strap Extensions (1011 Tempo)
Pull Up Assist Band Hammer Curls (1011 Tempo)
Set 3
KB Romanian Deadlifts (1011 Tempo)
GHD Iron Cross (Per Side, 1411 Tempo)
KB Upright Rows (1011 Tempo)
Burnout X 1 Round
50 Med Ball Butterfly Sit Ups (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1
Med Ball Crossover Push Ups (1011 Tempo)
Dual KB Russian Swings (1011 Tempo)
Circuit 2
TRX Reverse Flyes (1011 Tempo)
Resistance Band Supinated Curls (1011 Tempo)
Circuit 3
DB Seated Lateral Shoulder Raise (1011 Tempo)
DB Tricep Skull Crusher (1011 Tempo)
Circuit 4
Copenhagen Plank Hold (1011 Tempo)
Weight Plate Pullover + Dead Bug (1011 Tempo)
Circuit 5
Incline DB Chest Press (1011 Tempo)
Seated DB Alternating Hammer Curls (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
12 Minute Tipe Cap @ Each Lift w/ Reps of 12/12/10/10/8 Increasing Weight As Reps Drop
Lift 1
Cable Kick Backs (Per Side, 1011 Tempo)
Weight Plate Overhead Forward Lunge (1011 Tempo)
Lift 2
Dual KB Box Step Ups / Side (1011 Tempo)
Stability Ball Body Saws (1011 Tempo)
Lift 3
Barbell Romanian Deadlifts (1011 Tempo)
Glider Hamstring Extensions (1011 Tempo)
Lift 4
DB Goblet Split Stance Squats / Side (1211 Tempo)
Mini Band Side Plank Leg Raises / Side (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Rounds (15 Minute Cap)
9 Landmine Single Arm Viking Presses / Per Side (1411 Tempo)
12 Alternating Single Leg Squats (TRX/Box/Pistols) (1011 Tempo)
15 Toes to Bar (1011 Tempo)
Workout - 18 Minute AMRAP
120 Jump Ropes (1011 Tempo)
20 Med Ball Wall Balls (1011 Tempo)
10 DB/Barbell Power Cleans (1011 Tempo)
5 Strict Ring / Chest Dips (1011 Tempo)
Post Workout - 18/15/12/9
Weight Plate Overhead Straight Leg Sit-Ups (1011 Tempo)
Penguins (1011 Tempo)
DB Cross Body Curls (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Workout - 35 Minute Time Cap
5 Wall Walks (1011 Tempo)
800m Sprint
5 Wall Walks (1011 Tempo)
30 Barbell Deadlifts (1011 Tempo)
5 Wall Walks (1011 Tempo)
30 DB Cleans (1011 Tempo)
5 Wall Walks (1011 Tempo)
30 Single Arm DB Bent Over Rows (1011 Tempo)
5 Wall Walks (1011 Tempo)
800m Sprint
Post Workout - 3 Rounds
10 Hanging Knee Raises (1411 Tempo)
10 Alternating Side Plank Dips (1011 Tempo)
15 Banded Dead Bugs (light resistance band at feet, 1411 Tempo)
10 Single Leg Box Step Ups (1011 Tempo)
12 Cossack Squats (1011 Tempo)