SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 X 6-8 Reps, Progressive Overload
10 Minute Time Cap w/ Reps of 15 / 12 / 10 / 8 @ Each
Pairing 1
Barbell Landmine 1 Arm Viking Press
Pairing 2
Incline Bench DB Supinated Curls
Pairing 3
Pairing 4
Resistance Band / Cable Face Pulls
TUESDAY - LOWER BODY STRENGTH
12 Minute AMRAP @ Each
AMRAP 1
6 GHD Glute Ham Rises or Nordics
AMRAP 2
10 Weight Plate Overhead Reverse Lunge / Side
10 Hanging Oblique Knee Tuck Ins / Side
AMRAP 3
15 Landmine Barbell Squats + Calf Raise
AMRAP 4
WEDNESDAY - TOTAL BODY STRENGTH
3 Consecutive Rounds of :45 Work / :15 Rest Per Move @ Each Circuit
Circuit 1
Alternating KB Single Arm Bent Over Rows
Circuit 2
Circuit 3
Circuit 4
THURSDAY - UPPER BODY STRENGTH
3 Rounds in a 10 Minute Time Cap
Round 1 - 10 Reps @ Each Move
Round 2 - 8 Reps @ Each Move
Round 3 - 6 Reps @ Each Move
Set #1 - DB Goblet Rotational Squats Per Side / DB Toe Touches
Set #2 - 1 Arm KB Overhead Sit Ups / Dual KB Sumo Deadlift
Set #3 - Barbell Back Rack Cossack Squats Per Side / Med Ball Oblique Wall Slam
Set #4 - Glider Bodyweight Lateral Lunges / Mini Band Hip Extension + Clam
FRIDAY - LOWER BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1 - KB Cyclist Squats / Side Plank Leg Raises
Circuit 2 - Heels Raised Hip Extensions on Foam Roller / Foam Roller Resisted Dead Bugs
Circuit 3 - Pull Up Assist Band Good Mornings / Med Ball Wall Balls
Circuit 4 - Barbell Deadlifts / Plank Reaches
Circuit 5 - DB Goblet Split Stance Squats Left / DB Goblet Split Stance Squats Right
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 10 Minute EMOTM
Odd Minutes - :30 DB Renegade Rows Left Arm / :30 DB Renegade Rows Right Arm
Even Minutes - 3 Wall Walks
Workout - 25 Minute AMRAP
Post Workout - 2 Rounds
SUNDAY - TOTAL BODY STRENGTH
Pre Workout 3 Rounds of
8 Toes to Bar / V Ups
Workout 4 Rounds (35 Minute Time Cap)
50 Foot 1 Arm Overhead DB Walking Lunges
25 Wall Balls