SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
5 Round Circuit of :60 Per Move @ Each Circuit
Circuit 1 - Incline Bar Push Ups (1061 Tempo)/ Resistance Band or Cable Supinated Low to High Bicep Curls (1061 Tempo)
Circuit 2 - Bear Plank KB Pull Throughs (1011 Tempo) / Dual KB Seated Shoulder Press (1011 Tempo)
Circuit 3 - Tricep Box/Bench Dips (6011 Tempo) / GHD Layout Sit Ups (6011 Tempo)
Circuit 4 - Incline Bench DB Reverse Flyes (1011 Tempo) / TRX Face Pulls (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Reps of 10/8/6/4/1 (Progressive Overload)
Barbell Front Squats (6011 Tempo)
Workout - 6 Rounds of :40 Work / :20 Rest Per Move
Dual KB Split Stance Deadlifts (1011 Tempo)
Med Ball Go Get Ems (1011 Tempo)
Mini Band Lateral Squat Walks (1011 Tempo)
Barbell Back Rack Cossack Squats (6011 Tempo)
DB Box Step Up (One side per round, 1041 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 @ Each Station (10 Minute Time Cap)
Station 1
Barbell Back Rack Forward Lunges (Total Reps, 1011 Tempo)
Weight Plate Deficit Push Ups (6011 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (6011 Tempo)
Station 2
TRX Reverse Flyes (1011 Tempo)
Mini Band Side Plank Leg Raises (Total Reps, 1011 Tempo)
Hanging Oblique Knee Tuck Ins (Per Side, 1041 Tempo)
Station 3
DB Zottman Curls (1041 Tempo)
DB Skull Crushers (4011 Tempo)
Seated DB Lateral Shoulder Raises (1011 Tempo)
Station 4
KB Deficit Sumo Deadlifts (Off Blocks, 6011 Tempo)
Med Ball Wall Balls (1011 Tempo)
Plank Elevators (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
4 Consecutive Rounds of :90 Work / :30 Rest Per Movement
Move 1 - DB Bent Over Tricep Extension + Reverse Flye (1011 Tempo)
Move 2 - V Ups (1011 Tempo)
Move 3 - KB Upright Rows (1011 Tempo)
Move 4 - Barbell Incline Chest Press (1061 Tempo)
Move 5 - DB Plank Rows (1011 Tempo)
Move 6 - Band / Cable Crunches (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
10 Minute Circuit of :40 Work / :20 Rest @ Each Move
Barbell Back Rack Cossack Squats (Alternating, 6011 Tempo)
Glute Bridge Marches (1011 Tempo)
10 Minute AMRAP of 12 Reps @ Each Move
GHD Glute Ham Rises (6011 Tempo)
Star Crunches (1011 Tempo)
Glider / TRX Hip Extension + Hamstring Extension (1011 Tempo)
10 Minute Circuit of :40 Work / :20 Rest @ Each Move
Trap Bar Deadlifts (6011 Tempo)
Russian KB Swings (1011 Tempo)
10 Minute AMRAP of 12 Reps @ Each Move
DB 45° Reverse Lunges (Per Side, 1011 Tempo)
Mini Band Donkey Kicks Per Side (1011 Tempo)
Mini Band Hydrant Extensions Per Side (6011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Rounds
6 Push Presses (Increase load each set, 1011 Tempo)
3 Wall Walks (1011 Tempo)
Workout - 25 Minute Time Cap
400m Run, 21 Glider Body Saws (4011 Tempo)
400m Run, 21 Barbell Overhead Squats (4011 Tempo)
200m Run, 15 Glider Body Saws (4011 Tempo)
200m Run, 15 Barbell Overhead Squats (4011 Tempo)
100m Run, 9 Glider Body Saws (4011 Tempo)
100m Run, 9 Barbell Overhead Squats (4011 Tempo)
Post Workout - 1 X Through
50-40-30-20-10 Sit-Ups (1011 Tempo)
10-8-6-4-2 Dual KB Bent Over Row (1041 Tempo)
SUNDAY - TOTAL BODY STRENGTH
3 Part Workout
Part 1 - 3 Round Circuit of :60 Per Move
Resistance Band Rear Delt Pull Aparts (1011 Tempo)
Med Ball Crossover Push Ups (1011 Tempo)
KB Goblet Deficit Squats (Off blocks/plates, 1011 Tempo)
V Ups (1011 Tempo)
Rest
Part 2 - 15 Minute AMRAP of 14 Reps Per Move
KB Split Stance Romanian Deadlifts (4011 Tempo)
DB Bicep Hammer Curl (1041 Tempo)
GHD Prone Extensions (1041 Tempo)
Dual DB Bent Over Row (1041 Tempo)
Part 3 - 15 Minute Time Cap (Together @ End, Finished When Completed)
100 Pull Up Assist Band / Cable Tricep Pull Down Extensions (1011 Tempo)
75 Barbell Push Press (1011 Tempo)
100 Weight Plate Pullovers (4011 Tempo)
75 Side Plank Dips / Side (1011 Tempo)