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)
5 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Weight Plate Overhead Straight Leg Sit Ups + :04 Descending ISO
Circuit 2
Circuit 3
Circuit 4
TUESDAY - LOWER BODY STRENGTH
4 Full Rounds of :90 Work @ Each Move w/ :30 Transition Rest Between Moves
Trap Bar Split Stance Deadlifts
Mini Band Lateral Leg Extensions
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute Lift Caps @ Each w/ Reps of 10/10/8/8/4
Lift 1 - KB Military Shoulder Press / Standing Oblique Crunches Per Side
Lift 2 - 1 Arm DB Bent Over Rows Per Side + :04 ISO / DB Supinated Curls
Lift 3 - Barbell Back Squats + :04 ISO / Foam Roller Hip Extensions
Lift 4 - Resistance Band Chest Press / DB Incline Chest Flyes
Lift 5 - GHD Glute Ham Rises / EZ Bar Overhead Tricep Extensions
Burnout X 5 Rounds of 200m Ski or Row or Sprints w/ Rest :30 Between Sets
THURSDAY - UPPER BODY STRENGTH
15 Minute Circuit of :45 Work / :15 Rest @ Each Move
Circuit 1
Weight Plate Ground to Overhead Lifts
Circuit 2
DB Bent Over Tricep Extensions
Circuit 3
FRIDAY - LOWER BODY STRENGTH
15 Minute Time Cap @ Each Station
Station 1 - 4 Rounds of 12 Reps @ Each Move
Barbell Landmine Squat + Calf Raise
Station 2 - 4 Rounds of 10 Reps @ Each Move
DB Bulgarian Split Squats Per Side
Mini Band Plank Leg Raises Per Side
Station 3 - 5 Rounds of 8 Reps @ Each Move
Dual KB Single Leg Deadlifts Per Side
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Sets (14 Minute Cap)
10 Seated Barbell Good Mornings
0:15 Static Chin-Over Bar Pull Up Hold
Workout - 22 Minute AMRAP
9 Toes to Bar / Knee Tucks / KB V Ups
Post Workout - 3 Rounds
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 6 Rounds of EMOTM
Workout - 40 Minute Time Cap
1 Round of
-30 Pull Ups
-60 Push Ups
-90 Air Squats
Then, 2 Rounds of
-15 DB Reverse Lunges Per Side
Then, 3 Rounds of
-10 DB Split Stance Romanian Deadlifts Per Side
-30 KB Gorilla Rows