SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10 Minute Circuit of :60 @ Each Move
Circuit 1 - Incline Bar Push Ups / Resistance Band Supinated Low to High Bicep Curls
Circuit 2 - Bear Plank KB Pull Throughs / Dual KB Seated Shoulder Press
Circuit 3 - Tricep Box/Bench Dips / GHD Layout Sit Ups
Circuit 4 - Incline Bench DB Reverse Flyes / TRX Face Pulls
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Reps of 10/8/6/4/1 (Progressive Overload)
Workout - 5 Rounds of :40 Work / :20 Rest
Dual KB Split Stance Deadlifts
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 @ Each Station (10 Minute Time Cap)
Station 1
Barbell Back Rack Forward Lunges (Total Reps)
Weight Plate Overhead Straight Leg Sit Ups
Station 2
Mini Band Side Plank Leg Raises (Total Reps)
Hanging Oblique Knee Tuck Ins Per Side
Station 3
Seated DB Lateral Shoulder Raises
Station 4
THURSDAY - UPPER BODY STRENGTH
4 Consecutive Rounds of :90 Work / :30 Rest Per Movement
DB Bent Over Tricep Extension + Reverse Flye
FRIDAY - LOWER BODY STRENGTH
10 Minute Circuit of :30 Work @ Each Move
Barbell Back Rack Cossack Squats (Alternating)
10 Minute AMRAP of 12 Reps @ Each Move
Glider Hip Extension + Hamstring Extension
10 Minute Circuit of :30 Work @ Each Move
10 Minute AMRAP of 12 Reps @ Each Move
GHD Overhead 45 Degree Pulses Per Side
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Rounds
6 Push Presses (Increase load each set)
Workout - 25 Minute Time Cap
400m Run, 21 Glider Body Saws
400m Run, 21 Barbell Overhead Squats
200m Run, 15 Glider Body Saws
200m Run, 15 Barbell Overhead Squats
100m Run, 9 Glider Body Saws
100m Run, 9 Barbell Overhead Squats
Post Workout - 1 X Through
50-40-30-20-10 Sit-Ups
10-8-6-4-2 Dual KB Deadlifts
SUNDAY - TOTAL BODY STRENGTH
3 Part Workout
Part 1 - 3 Round Circuit of :60 Per Move
Rest
Part 2 - 15 Minute AMRAP of 14 Reps Per Move
KB Split Stance Romanian Deadlifts
Part 3 - 15 Minute Time Cap (Together @ End, Finished When Completed)