SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 X 8 Reps, Progressive Overload
Barbell Reverse Grip Bent Over Row Off Racks (1411 Tempo)
5 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Barbell Landmine Viking Press (1411 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Circuit 2
Cable / Band Chest Press (1011 Tempo)
Tricep Box Dips (1411 Tempo)
Circuit 3
TRX Chest Flyes (1411 Tempo)
TRX Face Pulls (1011 Tempo)
Circuit 4
DB Cross Body Curls (1011 Tempo)
Barbell Ab Rollouts (1411 Tempo)
TUESDAY - LOWER BODY STRENGTH
4 Full Rounds of :90 Work @ Each Move w/ :30 Transition Rest Between Moves
Trap Bar Split Stance Deadlifts (1411 Tempo)
Mini Band Lateral Leg Extensions (1311 Tempo)
DB Alternating Forward Lunges (1311 Tempo)
Barbell Good Mornings (1011 Tempo)
KB Goblet Rotational Squats (1411 Tempo)
Weight Plate Pullovers + Static Leg Raise (1411 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute Lift Caps @ Each w/ Reps of 10 / 10 / 8 / 8 / 4
Lift 1 - Dual KB Standing Military Shoulder Press (1011 Tempo) / Standing KB Oblique Crunches Per Side (1011 Tempo)
Lift 2 - 1 Arm DB Bent Over Rows Per Side (1411 Tempo) / DB Supinated Curls (1011 Tempo)
Lift 3 - Barbell Back Squats (1411 Tempo) / Foam Roller Hip Extensions (1411 Tempo)
Lift 4 - Resistance Band or Cable Chest Press (1011 Tempo) / DB Incline Chest Flyes (1411 Tempo)
Burnout X 3 Rounds
12 Barbell Good Mornings (1411 Tempo)
15 EZ Bar Overhead Tricep Extensions (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
15 Minute Circuit of :45 Work / :15 Rest @ Each Move
Circuit 1
Belt Squat Bent Over Row (1411 Tempo)
Weight Plate Ground to Overhead Lifts (1011 Tempo)
Weight Plate Wipers (1011 Tempo)
Circuit 2
Barbell Chest Press (1411 Tempo)
DB Alternating Hammer Curls (1011 Tempo)
DB Bent Over Tricep Extensions (14\011 Tempo)
Circuit 3
TRX Chest Flyes (1411 Tempo)
Resistance Band / Cable Anti Press Rotations (1411 Tempo)
Med Ball Pullovers + Dead Bug (1411 Tempo)
FRIDAY - LOWER BODY STRENGTH
15 Minute Time Cap @ Each Station
Station 1 - 4 Rounds of 12 Reps @ Each Move
Barbell Landmine Squat + Calf Raise (1411 Tempo)
Med Ball Sit Up (1011 Tempo)
GHD Prone Extension (1411 Tempo)
Station 2 - 4 Rounds of 10 Reps @ Each Move
DB Bulgarian Split Squats Per Side (1411 Tempo)
Mini Band Plank Leg Raises Per Side (1311 Tempo)
Glider Body Saws (1411 Tempo)
Station 3 - 5 Rounds of 8 Reps @ Each Move
Russian KB Swings (1011 Tempo)
Dual KB Single Leg Deadlifts Per Side (1011 Tempo)
Stability Ball Hamstring Extensions (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Sets (14 Minute Cap)
10 Seated Barbell Good Mornings (1011 Tempo)
0:15 Static Chin-Over Bar Pull Up Hold (1011 Tempo)
10 Glider Pike Pull Ins (1411 Tempo)
Workout - 22 Minute AMRAP
6 Barbell / DB Front Squats (1411 Tempo)
9 Toes to Bar / Knee Tucks / KB V Ups (1011 Tempo)
100 Single Jump Rope (1011 Tempo)
Post Workout - 3 Rounds
20 Mini Band Dead Bugs (1411 Tempo)
5 Ring Dips (1011 Tempo)
20 Hollow Rocks (1011 Tempo)
15 Ring / TRX Rows (1411 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 6 Rounds of EMOTM
10 Weighted Goblet Squats (1411 Tempo)
5 Weighted Overhead Presses (1011 Tempo)
Workout - 40 Minute Time Cap
1 Round of
-30 Pull Ups (1011 Tempo)
-60 Push Ups (1011 Tempo)
-90 Bodyweight Squats (1011 Tempo)
Then, 2 Rounds of
-15 DB Reverse Lunges Per Side (1411 Tempo)
-30 TRX Reverse Grip Curls (1011 Tempo)
-45 Stability Ball Crunches (1011 Tempo)
Then, 3 Rounds of
-10 DB Split Stance Romanian Deadlifts Per Side (1411 Tempo)
-20 TRX Tricep Extensions (1011 Tempo)
-30 KB Gorilla Rows (1411 Tempo)