SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
2 Rounds of 7 Minute AMRAPS @ Each
AMRAP 1
12 Incline Bench Chest ISO DB Lateral Shoulder Raises
12 BOSU/GHD Iron Crosses Per Side
12 EZ Bar Overhead Tricep Extensions
AMRAP 2
15 Band High to Low Chest Flyes
8 Hanging Mini Band 1 Leg Knee Tucks Per Side
AMRAP 3
12 KB Single Arm Bent Over Rows Per Side
Burnout X 3 Rounds
12 DB Supinated Curls
15 Reverse Crunches
12 Push Ups
TUESDAY - LOWER BODY STRENGTH
6 Round Superset @ Each / 10 Minute Time Cap / 15 Reps of Each Move
Superset 1
Dual DB Romanian Deadlifts / Seated Pull Up Assist Band Hamstring Curls
Superset 2
Dual KB Deficit Sumo Squat (off Blocks) / KB Box Step Ups (Total)
Superset 3
Barbell Back Rack Cossack Squats / Mini Band Lateral Squat Walks
Superset 4
Weight Plate Overhead Straight Leg Sit Ups / GHD Prone Extension
WEDNESDAY - TOTAL BODY STRENGTH
12 Minute Cap @ Each Lift
Lift 1 - Reps of 10 / 10 / 10 / 10, Increase Weight
Standing DB Bent Over Row Left + Bent Over Row Right + DB Standing Supinated Curl
Lift 2 - Reps of 10 / 10 / 10 / 10, Increase Weight
Barbell Back Squats + :03 Iso Hold (Off Racks)
Bear Plank Donkey Kicks Per Side
Lift 3 - Reps of 15 / 12 / 10 / 8, Increase Weight
Weight Plate Pullovers + Yoga Block Squeeze Between Legs
Trap Bar Split Stance Deadlifts Per Side
Lift 4 - Reps of 15 / 12 / 10
THURSDAY - UPPER BODY STRENGTH
Benchmark LIft - 8 Rounds of 5 Reps, Progressive Overload
Barbell Reverse Grip Bent Over Row off Racks
Workout - 5 Rounds of :45 Work / :15 Rest Consecutive @ Each Move
Barbell Landmine Viking Press + Pulse
FRIDAY - LOWER BODY STRENGTH
45 Minute Time Cap Chipper of 75 Total Reps of Each Move, All Reps Total Not Per Side
Buy In, 100 Bodyweight Squats
THEN
DB Goblet Glider Single Leg Lateral Lunges
Pull Up Assist Band Good Mornings
Weight Plate Overhead Straight Leg Sit Ups
GHD 1 Arm Overhead Oblique Rotation Sit Ups
Sandbag (On Back Rack) Forward Lunges
Hamstring Walkouts (In & Out = 1)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Rounds
6 Barbell Push Presses (Increase Load/Set)
3 Dips (Ring, Bar, Chest Dip, Tricep Box Dips)
Workout - 20 Minute Time Cap
35 Calorie Bike / Row / Ski / Run (1200m/6 Laps)
Post Workout
50-40-30-20-10 Butterfly Sit Ups
10-8-6-4-2 Dual KB Deadlifts
SUNDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each, 12 Reps @ Each Move
AMRAP 1 - Barbell Front Squat + Military Shoulder Press / Stability Ball Crunches
AMRAP 2 - Incline DB Chest Press / DB Zottman Curls
AMRAP 3 - Med Ball Reverse Lunge + Twist / Box Jump or Steps
AMRAP 4 - Barbell Landmine Bus Drivers / TRX Tricep Extensions
AMRAP 5 - KB Gorilla Rows / Dual KB 1 Leg Deadlifts Per Side