SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 X 6-8 Reps, Progressive Overload
Barbell Incline Chest Press (1031 Tempo)
10 Minute Time Cap w/ Reps of 15 / 12 / 10 / 8 @ Each Lift Pairing
Pairing 1
Barbell Landmine 1 Arm Viking Press (1031 Tempo)
Reverse Crunch + Leg Raise (1031 Tempo)
Pairing 2
Incline DB Chest Flyes (3111 Tempo)
Incline Bench DB Supinated Curls (1031 Tempo)
Pairing 3
TRX Rows (1031 Tempo)
Weighted Box Tricep Dips (1031 Tempo)
Pairing 4
Resistance Band / Cable Face Pulls (1031 Tempo)
Resistance Band / Cable Anti Rotation Press (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
12 Minute AMRAP @ Each
AMRAP 1
8 Pull Up Assist Band Prone Hamstring Curls (1031 Tempo)
15 Dual DB Romanian Deadlifts (3111 Tempo)
AMRAP 2
10 Weight Plate Overhead Reverse Lunge / Side (3111 Tempo)
10 Hanging Oblique Knee Tuck Ins / Side (1031 Tempo)
AMRAP 3
15 Landmine Barbell Squats + Calf Raise (3111 Tempo)
15 Med Ball Butterfly Sit Ups (1011 Tempo)
AMRAP 4
10 Russian KB Swings (1011 Tempo)
10 Dual KB Box Step Ups (1031 Tempo)
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 (1031 Tempo)
Dual KB Front Rack Box Squats (3011 Tempo)
Stability Ball Crunches (High Upper Core, 1011 Tempo)
Circuit 2
DB Chest Press + Pulse (1031 Tempo)
DB Skull Crushers (3011 Tempo)
Oblique Reverse Crunches (1031 Tempo)
Circuit 3
Rower Seat / Glider Body Saws (3011 Tempo)
TRX Reverse Flyes (1031 Tempo)
TRX Reverse Grip Curls (1031 Tempo)
Circuit 4
Mini Band Lateral Squat Walks (1011 Tempo)
Resistance Band / Cable Lateral Shoulder Raises (1001 Tempo)
Glider Hamstring Extensions (3011 Tempo)
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 (3011 Tempo) / DB Toe Touches (1011 Tempo)
Set #2 - 1 Arm KB Overhead Sit Ups (1011 Tempo) / Dual KB Sumo Deadlift (3011 Tempo)
Set #3 - Barbell Hip Extension (Off Bench, 1031 Tempo) / Med Ball Woodchopper Per Side (1011 Tempo)
Set #4 - Glider Bodyweight Lateral Lunges (1011 Tempo) / Mini band Hydrant Extensions Per Side (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
8 Rounds of :45 Work / :15 Rest Per Lift
Lift 1 - KB Cyclist Squats (Off Slant Boards, 4011 Tempo)
Lift 2 - Heels Raised Hip Extensions on Foam Roller (1041 Tempo)
Lift 3 - Med Ball Wall Balls (1011 Tempo)
Lift 4 - Barbell Deadlifts (4011 Tempo)
Lift 5 - DB Goblet Split Stance Squats (4011 Tempo)
Core Burnout (Together @ End)X 3 Rounds of :30 @ Each Circuit
Circuit 1 - Side Plank Leg Raises (1011 Tempo) / Foam Roller or PVC Resisted Dead Bugs (1011 Tempo)
Circuit 2 - Pull Up Assist Band Good Mornings (1011 Tempo) / Plank Reaches (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 10 Minute EMOTM
Odd Minutes - :30 DB Renegade Rows Left Arm / :30 DB Renegade Rows Right Arm (1011 Tempo)
Even Minutes - 3 Wall Walks (1011 Tempo)
Workout - 25 Minute AMRAP
30 DB Reverse Lunges (Total Reps, 1011 Tempo)
20 Med Ball Wall Balls (1011 Tempo)
10 Barbell Power Cleans (1011 Tempo)
5 Strict Ring Dips (1011 Tempo)
Post Workout - 2 Rounds
30 Penguins (1011 Tempo)
20 DB Hammer Curls (1011 Tempo)
10 Overhead DB Tricep Extensions (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout
3 Rounds of:
8 DB Strict Shoulder Press (1031 Tempo)
8 Dual DB Bent Over Rows (1031 Tempo)
8 Toes to Bar / V Ups (1011 Tempo)
Workout 4 Rounds (30 Minute Time Cap)
30 Foot 1 Arm Overhead DB Walking Lunges (1011 Tempo)
15 1 Arm DB Chest Press (Per Side, 1031 Tempo)
10 Chest Dips / Tricep Dips (1011 Tempo)
15 Barbell Front Rack Squats (3011 Tempo)
30 Sandbell Butterfly Sit Ups (1011 Tempo)
Burnout X 1 Round
12 DB Zottman Curls (1031 Tempo)
15 Side Plank Dips / Side (1011 Tempo)