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 (1011 Tempo)
12 BOSU/GHD Iron Crosses Per Side (1011 Tempo)
12 EZ Bar Overhead Tricep Extensions (1011 Tempo)
AMRAP 2
15 Band High to Low Chest Flyes (1011 Tempo)
8 Hanging Mini Band 1 Leg Knee Tucks Per Side (1011 Tempo)
15 TRX Reverse Flyes (1011 Tempo)
AMRAP 3
15 Glider Body Saws (1011 Tempo)
12 KB Single Arm Bent Over Rows Per Side (1011 Tempo)
15 KB Curls (1011 Tempo)
Burnout X 3 Rounds
12 DB Supinated Curls (1011 Tempo)
15 Reverse Crunches (1011 Tempo)
12 Push Ups (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
6 Round Superset @ Each / 10 Minute Time Cap / 15 Reps of Each Move
Superset 1
Dual DB Romanian Deadlifts (1011 Tempo) / Seated Pull Up Assist Band Hamstring Curls (1011 Tempo)
Superset 2
Dual KB Deficit Sumo Squat (off Blocks, 1011 Tempo)) / KB Box Step Ups (Total, 1011 Tempo)
Superset 3
Barbell Back Rack Cossack Squats (1011 Tempo) / Mini Band Lateral Squat Walks (1011 Tempo)
Superset 4
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo) / GHD Prone Extension (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
12 Minute Cap @ Each Lift
Lift 1 - Reps of 10 / 10 / 10 / 10, Increase Weight
DB Chest Press (1011 Tempo)
Standing DB Bent Over Row Left + Bent Over Row Right + DB Standing Supinated Curl (1011 Tempo)
Lift 2 - Reps of 10 / 10 / 10 / 10, Increase Weight
Barbell Back Squats + :03 Iso Hold (Off Racks, 1011 Tempo)
Bear Plank Donkey Kicks Per Side (1011 Tempo)
Lift 3 - Reps of 15 / 12 / 10 / 8, Increase Weight
Weight Plate Pullovers + Yoga Block Squeeze Between Legs (1011 Tempo)
Trap Bar Split Stance Deadlifts Per Side (1011 Tempo)
Lift 4 - Reps of 15 / 12 / 10
TRX Reverse Grip Curls (1011 Tempo)
Seated on Floor Dual KB Arnold Press (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
Benchmark LIft - 8 Rounds of 5 Reps, Progressive Overload
Barbell Reverse Grip Bent Over Row off Racks (1011 Tempo, Max Lift)
Workout - 5 Rounds of :45 Work / :15 Rest Consecutive @ Each Move
Barbell Landmine Viking Press + Pulse (1011 Tempo)
Incline DB Chest Flyes (1011 Tempo)
Feet Anchored Sit Ups (1011 Tempo)
Seated DB Upright Row (1011 Tempo)
KB Sew The Needles (1011 Tempo)
TRX Tricep Extensions (1011 Tempo)
Resistance Band Supinated Curls (1011 Tempo)
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 (1011 Tempo)
THEN
DB Goblet Glider Single Leg Lateral Lunges (1011 Tempo)
Pull Up Assist Band Good Mornings (1011 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Barbell Deadlifts (1011 Tempo)
GHD 1 Arm Overhead Oblique Rotation Sit Ups (1011 Tempo)
Sandbag (On Back Rack) Forward Lunges (1011 Tempo)
Hamstring Walkouts (In & Out = 1, 1011 Tempo)
Mini Band Seated Clams (1011 Tempo)
Seated DB on Knees Calf Raises (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Rounds
6 Barbell Push Presses (Increase Load/Set, 1011 Tempo)
3 Dips (Ring, Bar, Chest Dip, Tricep Box Dips, 1011 Tempo)
Workout - 20 Minute Time Cap
35 Calorie Bike / Row / Ski / Run (1200m/6 Laps)
35 Burpee Box Jump Overs (1011 Tempo)
20 Barbell Overhead Squats (1011 Tempo)
35 Hand Release Push Ups (1011 Tempo)
35 DB Renegade Rows (1011 Tempo)
Post Workout
50-40-30-20-10 Butterfly Sit Ups (1011 Tempo)
10-8-6-4-2 Dual KB Deadlifts (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each, 12 Reps @ Each Move
AMRAP 1 - Barbell Front Squat + Military Shoulder Press (1011 Tempo) / Stability Ball Crunches (1011 Tempo)
AMRAP 2 - Incline DB Chest Press (1011 Tempo) / DB Zottman Curls (1011 Tempo)
AMRAP 3 - Med Ball Reverse Lunge + Twist (1011 Tempo) / Box Jump or Steps (1011 Tempo)
AMRAP 4 - Barbell Landmine Bus Drivers (1011 Tempo) / TRX Tricep Extensions (1011 Tempo)
AMRAP 5 - KB Gorilla Rows (1011 Tempo) / Dual KB 1 Leg Deadlifts Per Side (1011 Tempo)