SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
8 Consecutive Rounds of :30 Max Effort Work / :15 Rest @ Each Move
Resistance Band Mid Chest Flyes
Resistance Band + Strap Lat Pull Downs
TUESDAY - LOWER BODY STRENGTH
12 Minute EMOM @ Each
EMOM 1 - 8 Barbell Landmine Squats / 6 Hip Extensions off Foam Roller
EMOM 2 - 8 1 Arm KB Overhead Reverse Lunges Left / 1 Arm KB Overhead Reverse Lunges Right
EMOM 3 - 8 Barbell Sumo Deadlift / 6 Glider Hamstring Extensions
EMOM 4 - 20 Mini Band Skater Jumps / 10 Mini Band Plyo Squats
WEDNESDAY - TOTAL BODY STRENGTH
Benchmark Lift - 15 / 12 / 10 / 8 / 6 Reps (Progressive Overload)
Workout - Reps of 21/15/9 @ Each Move Per Set (12 Minute Time Cap @ Each)
Set 1
KB Goblet Rotational Squats Per Side
Set 2
1 Arm DB Bent Over Row off Bench Per Side
Seated DB Lateral Shoulder Raise + Hammer Curl
Set 3
Weighted Tricep Dips (Plate on Legs)
THURSDAY - UPPER BODY STRENGTH
18/12/6 Reps Per Move @ Each Set w/ 8 Minute Time Cap
Set 1
Weight Plate Deficit Push Ups + :04 Descending Iso
Resistance Band Mid Chest Flyes
Set 2
Set 3
Hanging Knee to Pikes + :04 Descending Iso
Set 4
1 Arm Viking Press + :04 Descending Iso
Set 5
Barbell Bent Over Reverse Grip Rows
Pull Up Assist Band Rear Delt Pull Aparts
Set 6
FRIDAY - LOWER BODY STRENGTH
8 Minute Ladder + 2 Each Round, Start @ 2
Set 1
DB Bulgarian Split Squat (Per Side)
Set 2
Set 3
KB Goblet Reverse Lunge + Pulse
Set 4
Barbell Deficit Deadlifts (Off Plates or Blocks)
Terminal Knee Extensions (Total Reps)
Set 5
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
9-7-5-3 Reps of Barbell/DB Hang Cleans
*7 Strict Pull Ups After Each Set
Workout - 8 Rounds
Post Workout
850m Row / Ski / 2.0m Bike / 800m Run
50 Incline Side Plank Dips off Bench (Total Reps)
450m Row / Ski / 1.0 Bike / 400m Run
25 V Ups
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 6 Sets of
:30 Barbell or KB Sumo Deadlift + Upright Row
5 Rounds (In a 40 Minute Time Cap) of