SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
5 Consecutive Rounds of :40 Work / :20 Rest Per Move
Parallette / Weight Plate Push Ups (Goal is to get deficit)
Incline Bench DB Supinated Curls
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - 5 X 6-8 Reps, Progressive Overload
Workout - 21/15/9 Reps @ Each Station w/ a 8 Minute Time Cap
Station 1
Barbell Back Rack Forward Lunges (Total Reps)
Station 2
Station 3
Mini Band Lateral Leg Extensions (Total Reps)
Station 4
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
Set 2
Pull Ups or Resistance Band Lat Rows
Resistance Band/Cable Tricep + Strap Extensions
Pull Up Assist Band Hammer Curls
Set 3
KB Deficit Deadlifts (Off Weight Plate)
Burnout X 1 Round
THURSDAY - UPPER BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1
Med Ball Crossover Push Ups
Dual KB Russian Swings
Circuit 2
TRX Reverse Flyes
Resistance Band Supinated Curls
Circuit 3
DB Lateral Shoulder Raise
DB Tricep Skull Crusher
Circuit 4
Copenhagen Plank Hold
Weight Plate Pullover + Dead Bug
Circuit 5
Incline DB Chest Press
Seated DB Alternating Hammer Curls
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
Weight Plate Pullovers + Static Leg Raise
Weight Plate Overhead Forward Lunge
Lift 2
Lift 3
Lift 4
DB Goblet Split Stance Squats / Side
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Rounds (15 Minute Cap)
9 Landmine Single Arm Viking Presses / Per Side
12 Alternating Single Leg Squats (TRX/Box/Pistols)
Workout - 18 Minute AMRAP
5 Strict Ring Dips (Sub Chest or Tricep Dips If Needed)
Post Workout - 18/15/12/9
SUNDAY - TOTAL BODY STRENGTH
Workout - 35 Minute Time Cap
800m Sprint (4 Laps)
30 DB Cleans
30 Single Arm DB Bent Over Rows
800m Sprint (4 Laps)
Post Workout - 3 Rounds
10 Alternating Side Plank Dips (5/side)
15 Banded Dead Bugs (light resistance band at feet)