SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
12 Minute Lift Caps @ Each w/ Reps of 15 / 12 / 10 / 8 / 6 *Increasing weight each time reps lower
Lift 1 - DB Military Shoulder Press (1011 Tempo) / DB Chest Press (1411 Tempo)
Lift 2 - Barbell Ab Rollout (1411 Tempo) / Barbell Bent Over Row (1411 Tempo)
Lift 3 - GHD Layout Sit Ups (1011 Tempo) / TRX or Ring Tricep Extensions (1011 Tempo)
Lift 4 - KB Curls (Single KB, 1011 Tempo) / Resistance Band/Cable Mid Chest Flyes (1411 Tempo)
TUESDAY - LOWER BODY STRENGTH
10 MInutes Alternating :60 @ Each Move Per Set
Set 1 - Barbell Front Squats (1411 Tempo) / Glider Hamstring Extensions (1011 Tempo)
Set 2 - Med Ball Overhead Alternating Reverse Lunges (1011 Tempo) / Med Ball Russian Twists (1011 Tempo)
Set 3 - DB Romanian Deadlifts (1411 Tempo) / DB @ Chest Sit Ups (1011 Tempo)
Set 4 - KB Box Step Ups (1011 Tempo) / Mini Band Lateral Squat Walks (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
6 Round EMOM @ Each
EMOM 1 - 8 Barbell Shoulder Press (1011 Tempo) / 6 Plank Shoulder Taps (1011 Tempo)
EMOM 2 - 8 DB Bent Over Rows (1011 Tempo) / 6 Tabletop Crunches (1011 Tempo)
EMOM 3 - 8 Incline Bar Tricep Push Ups (1011 Tempo) / 6 Tricep Box Dips (1011 Tempo)
EMOM 4 - 8 KB Cossack Squats (1011 Tempo) / 6 Plyo Squats (1011 Tempo)
EMOM 5 - 8 TRX or Ring Chest Flyes (1011 Tempo) / 6 TRX or Ring Face Pulls (1011 Tempo)
EMOM 6 - 8 Trap Bar Deadlifts (1011 Tempo) / 6 Glider Body Saws (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
12 Incline DB Chest Flyes (1411 Tempo)
12 Plate Deficit Push Ups (1411 Tempo)
AMRAP 2
12 Resistance Band/Cable Lat Rows (1011 Tempo)
12 KB Gorilla Rows (1411 Tempo)
AMRAP 3
12 Barbell Viking Press (1411 Tempo)
12 Med Ball Woodchoppers / Side (1011 Tempo)
Part 2 - Met Con of 4 Rounds of :45 Work / :15 Rest @ Each Move Per Circuit
Circuit 1 - DB Supinated Curls (1011 Tempo) / Double Crunches (1011 Tempo)
Circuit 2 - Russian KB/DB Swings (1011 Tempo) / Box Tricep Dips (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Benchmark lift - 6 Rounds X 8-10 Reps, Increase Weight Each Round
Trap Bar Deadlifts (1411 Tempo)
Workout - 8 Consecutive Rounds of :45 / :10 Rest Per Move
KB Goblet Cyclist Squats (1411 Tempo)
Feet Anchored Sit Ups (1011 Tempo)
Barbell Back Squats (Off Racks, 1411 Tempo)
Glider Body Saws (1411 Tempo)
DB Hip Thrusts off Bench (1411 Tempo)
Burnout X 3 Rounds of 15 Reps Each
Mini Band Clams (Seated, 1011 Tempo)
Side Plank Leg Raises / Side (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 12 EMOTM
Odd Minutes - 10 Dual DB/KB Box Step Ups + Supinated Bicep Curl (1011 Tempo)
Even Minutes - 5 DB/Barbell Push Presses (1011 Tempo)
Workout - 30 Minute AMRAP
12 Barbell/DB Hang Cleans (1011 Tempo)
6 DB Push Up + Renegade Rows Per Side (1011 Tempo)
12 Barbell Back Rack Forward Lunges (1011 Tempo)
Post Workout
50 Feet Anchored Sit Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
8 Rounds EMOM @ Each
EMOM 1
1 Down & Back Sled Push (1011 Tempo)
8 Hand Release Push Ups (1011 Tempo)
EMOM 2
EMOM 3
6 DB Goblet Split Stance Squats (1 Side Per Round, 1011 Tempo)
6 DB Tricep Skull Crushers (1011 Tempo)
EMOM 4
8 Dual DB Bent Over Rows (1011 Tempo)
6 Med Ball Slams (1011 Tempo)
EMOM 5
8 Dual KB Push Press (1011 Tempo)
6 Hanging Pike Raises (1011 Tempo)