SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
8 Consecutive Rounds of :30 Max Effort Work / :15 Rest @ Each Move (Max Lifting Week)
Incline Bar Push Ups (1011 Tempo)
GHD or BOSU Iron Crosses (1011 Tempo)
DB Chest Flyes (1011 Tempo)
KB Gorilla Rows (1011 Tempo)
Resistance Band + Strap Lat Pull Downs (1011 Tempo)
Weight Plate Pullovers (1011 Tempo)
DB Preacher Curls (Off Inclined Bench, 1011 Tempo)
Resistance Band / Cable ½ Kneeling Diagonal Row (1011 Tempo)
Reverse Crunches (1011 Tempo)
EZ Bar Overhead Tricep Extension (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
12 Minute EMOM @ Each (Max Lifting Week)
EMOM 1 - 8 Barbell Landmine Squats(1011 Tempo) / 6 Hip Extensions off Foam Roller (1011 Tempo)
EMOM 2 - 8 1 Arm KB Overhead Reverse Lunges Left (1011 Tempo) / 8 1 Arm KB Overhead Reverse Lunges Right (1011 Tempo)
EMOM 3 - 8 Barbell Sumo Deadlift (1011 Tempo) / 6 Glider Hamstring Extensions (1011 Tempo)
EMOM 4 - 20 Mini Band Skater Jumps (1011 Tempo) / 10 Mini Band 45 Degree Lateral Leg Extensions (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
Benchmark Lift - 15 / 12 / 10 / 8 / 6 Reps (Progressive Overload, Max Lifting Week)
Barbell Thruster (1011 Tempo)
Workout - Reps of 21/15/9 @ Each Move Per Set (12 Minute Time Cap @ Each)
Set 1
Barbell Chest Press (1011 Tempo)
BOSU/Floor DB Pullovers (1011 Tempo)
KB Goblet Rotational Squats Per Side (1011 Tempo)
Set 2
1 Arm DB Bent Over Row off Bench Per Side (1011 Tempo)
Seated DB Lateral Shoulder Raise + Hammer Curl (1011 Tempo)
Seated DB Military Press (1011 Tempo)
Set 3
Trap Bar Deadlifts (1011 Tempo)
Med Ball Butterfly Sit Ups (1011 Tempo)
Weighted Tricep Dips (Plate on Legs, 1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
18/12/6 Reps Per Move @ Each Set w/ 8 Minute Time Cap (Max Lifting Week)
Set 1
Weight Plate Deficit Push Ups (1011 Tempo)
Resistance Band / Cable Mid Chest Flyes (1011 Tempo)
Set 2
TRX / Ring Kneeling Core Extensions (1011 Tempo)
TRX / Ring Tricep Extensions (1011 Tempo)
Set 3
Hanging Knee to Pikes (1011 Tempo)
KB Curls (1011 Tempo)
Set 4
1 Arm Viking Press (1011 Tempo)
Stability Ball Crunches (1011 Tempo)
Set 5
Barbell Bent Over Reverse Grip Rows (1011 Tempo)
Pull Up Assist Band Rear Delt Pull Aparts (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
12 Minute Ladder + 2 Each Round, Start @ 2 (Max Lifting Week)
Set 1
DB Bulgarian Split Squat (Per Side, 1011 Tempo)
PVC Pipe Resisted Dead Bugs (1011 Tempo)
Set 2
Mini Band Plank Leg Raises (1011 Tempo)
Mini Band Clams (1011 Tempo)
Set 3
DB Front Rack Squats + Pulse (1011 Tempo)
Standing Plate Overhead Oblique Extensions (1011 Tempo)
Set 4
Barbell Deficit Deadlifts (Off Plates or Blocks, 1011 Tempo)
Terminal Knee Extensions (Total Reps, 1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
9-7-5-3 Reps of Barbell/DB Hang Cleans (1011 Tempo)
*7 Strict Pull Ups After Each Set, (1011 Tempo)
Workout - 8 Rounds (Max Lifting Week)
8 DB Renegade Rows + Push Up (1011 Tempo)
8 KB Split Lunges Per Side (1011 Tempo)
8 Barbell Floor Chest Press (1011 Tempo)
20 Feet Anchored Sit Ups (1011 Tempo)
Post Workout
850m Row / Ski / 2.0m Bike / 800m Run
50 Incline Side Plank Dips off Bench (Total Reps, 1011 Tempo)
450m Row / Ski / 1.0 Bike / 400m Run
25 V Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 6 Sets of
:30 Barbell or KB Sumo Deadlift + Upright Row (1011 Tempo)
8 Seated DB Rear Delt Flyes (1011 Tempo)
5 Rounds (In a 40 Minute Time Cap, Max Lifting Week) of
20 TRXRing Tricep Extensions (1011 Tempo)/
20 Hand Release Push Ups (1011 Tempo)
20 KB Gorilla Rows (1011 Tempo)
20 Dual DB Front Squats (1011 Tempo)
20 Hanging Knee Tucks (1011 Tempo)
20 Landmine Barbell Viking Press (1011 Tempo)