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, all reps completed with :04 descending eccentric reps
Lift 1 - DB Military Shoulder Press / DB Chest Press
Lift 2 - Barbell Ab Rollout / Barbell Bent Over Row
Lift 3 - GHD Layout Sit Ups / TRX Tricep Extensions
Lift 4 - KB Curls (Single KB) / Resistance Band Mid Chest Flyes
TUESDAY - LOWER BODY STRENGTH
10 MInutes Alternating :60 @ Each Move Per Set
Set 1 - Barbell Front Squats / Glider Hamstring Extensions
Set 2 - Med Ball Overhead Alternating Reverse Lunges / Med Ball Russian Twists
Set 3 - DB Romanian Deadlifts / DB @ Chest Sit Ups
Set 4 - KB Box Step Ups / Mini Band Lateral Squat Walks
WEDNESDAY - TOTAL BODY STRENGTH
6 Round EMOM @ Each
EMOM 1 - 8 Barbell Shoulder Press / 6 Plank Shoulder Taps
EMOM 2 - 8 DB Bent Over Rows / 6 Tabletop Crunches
EMOM 3 - 8 Incline Bar Tricep Push Ups / 6 Tricep Box Dips
EMOM 4 - 8 KB Cossack Squats / 6 Plyo Squats
EMOM 5 - 8 TRX Chest Flyes / 6 TRX Face Pulls
EMOM 6 - 8 Trap Bar Deadlifts / 6 Glider Body Saws
THURSDAY - UPPER BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
12 Resistance Band/Cable Lat Rows
AMRAP 3
12 Med Ball Woodchoppers / Side
Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1 - DB Supinated Curls / Double Crunches
Circuit 2 - Russian KB Swings / Box Tricep Dips
Circuit 3 - Wall Balls / Push Ups
FRIDAY - LOWER BODY STRENGTH
Benchmark lift - 6 Rounds X 8-10 Reps, Increase Weight Each Round
Workout - 8 Consecutive Rounds of :30 Descending Eccentrics / :15 Max Effort / :15 Rest Per Move
Feet Anchored Sit Ups (NO Eccentrics, Regular Timed Reps)
Barbell Back Squats (Off Racks)
Burnout X 3 Rounds of 15 Reps Each
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 12 EMOTM
Odd Minutes - 10 Dual DB/KB Box Step-ups
Even Minutes - 5 Push Presses
Workout - 30 Minute AMRAP
12 Sandbag Back Rack Forward Walking Lunges
Post Workout
SUNDAY - TOTAL BODY STRENGTH
8 Rounds EMOM @ Each
EMOM 1
EMOM 2
8 Standing BOSU DB Supinated Curls
EMOM 3
6 DB Goblet Split Stance Squats (3 Per Side)
EMOM 4
EMOM 5