SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
8 Minute Ladders, Start @ 2 + 2 Reps
Ladder 1 - Cable/Band Rear Delt Flyes (1011 Tempo) / TRX/Ring Face Pulls (1011 Tempo)
Ladder 2 - Med Ball Crossover Push Ups (1011 Tempo) / Med Ball Pullovers (1011 Tempo)
Ladder 3 - DB Forward + Lateral Shoulder Raises (1011 Tempo) / Alternating DB Hammer Curls (1011 Tempo)
Ladder 4 - PVC Resisted Dead Bugs (1011 Tempo) / DB Narrow Chest Press (1011 Tempo)
Ladder 5 - Hanging Oblique Knee Tuck Ins Per Side (1011 Tempo) / Landmine Viking Press (Dual Handle) (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
6 Rounds of :45 Work / :15 Rest Per Move
Barbell Sumo Deadlift (1011 Tempo)
Hollow Rocks (1011 Tempo)
Weighted Hip Extension (Weighed w/ DB or Bar off Bench or Box, 1011 Tempo)
KB Cossack Squats (1011 Tempo)
DB Reverse Lunges (1011 Tempo)
Plank Elevators (1011 Tempo)
Mini Band Kick Backs (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
15 Minute AMRAP @ Each
AMRAP 1
8 Incline Bench ISO Lateral DB Shoulder Raises (1011 Tempo)
10 DB Goblet Cossack Squats Per Side (1011 Tempo)
12 DB Hammer Curls (1011 Tempo)
15 DB Overhead Tricep Extensions (1011 Tempo)
AMRAP 2
8 Resistance Band / Cable High to Low Chest Flyes (1011 Tempo)
10 Med Ball Tricep Push Ups (1011 Tempo)
12 BOSU / GHD Iron Crosses Per Side (1011 Tempo)
8 Ab Strap Knee Tucks (1011 Tempo)
AMRAP 3
8 Glider Body Saws (1011 Tempo)
10 Stability Ball Hamstring Extensions (1011 Tempo)
12 Dual KB Front Squats (1011 Tempo)
15 Dual KB Bent Over Rows (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
Pre Workout Lift
5 Rounds of 8 Reps, Increase Each Round (Progressive Overload)
Barbell Push Press (1011 Tempo, Max Lift)
Workout - 10 to 1 Reps @ Each Set w/ 10 Minute Time Caps
Set 1 - Barbell Chest Press (1011 Tempo) / Reverse Crunches (1011 Tempo)
Set 2 - Alternating 1 Arm KB Bent Over Row (1011 Tempo) / KB Curls (Single) (1011 Tempo)
Set 3 - Alternating Single Arm DB Snatches (1011 Tempo) / DB Overhead Tricep Extensions (1011 Tempo)
Set 4 - Cable/Band Crunches (1011 Tempo) / TRX/Ring Chest Flye (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Part 1 - 3 Rounds (15 Minute Time Cap)
15 Barbell Back Squats (1011 Tempo)
30 Toes to Bar (1011 Tempo)
45 Weighted Hip Thrusts (Off Bench w/ DB @ Hips, 1011 Tempo)
1 Minute Rest
Part 2 - 3 Rounds (15 Minute Time Cap)
15 Trap Bar Deadlifts (1011 Tempo)
30 Ab Rollouts (1011 Tempo)
12 GHD Glute Ham Rises (1011 Tempo)
1 Minute Rest
Part 3 - 3 Rounds (15 Minute Time Cap)
12 DB Split Lunges Per Leg (1011 Tempo)
30 Mini Band Seated Clams (1011 Tempo)
12 Resistance Band Anti Press Rotations Per Side (1011 Tempo)
1 Minute Rest
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 4 Rounds (18 Minute Cap)
15 Barbell or DB Sumo Deadlift + Upright Rows (15 Minute Time Cap)
20 Close Grip Push Ups (15 Minute Time Cap)
25 Weighted Hip Extensions (15 Minute Time Cap)
Workout - 6 Rounds in a 30 Minute Time Cap
6 DB Snatches Per Arm (15 Minute Time Cap)
8 KB Overhead Walking Lunges Per Side (15 Minute Time Cap)
10 DB Box Step Ups Per Side (15 Minute Time Cap)
12 Hanging Pike Leg Raises (15 Minute Time Cap)
14 TRX/Ring Inverted Rows (15 Minute Time Cap)
Post Workout - 5 Sets
8 DB Hammer Curls (15 Minute Time Cap)
20 Resistance Band Good Mornings (15 Minute Time Cap)
SUNDAY - TOTAL BODY STRENGTH
Part 1 - 3 Rounds (15 Minute Time Cap)
12 Barbell Chest Press (1011 Tempo)
12 Standing Cable / Band Rows (1011 Tempo)
30 Stability Ball Straight Leg Rotations (1011 Tempo)
1 Minute Rest
Part 2 - 3 Rounds (15 Minute Time Cap)
12 DB Push Press (1011 Tempo)
12 DB Cross Body Curls Per Side (1011 Tempo)
12 Dual DB Romanian Deadlifts (1011 Tempo)
1 Minute Rest
Part 3 - 3 Rounds (15 Minute Time Cap)
12 Dual KB Walking Lunges (1011 Tempo)
12 GHD Prone Extensions (1011 Tempo)
12 Hanging Oblique Knee Tuck Ins Per Side (1011 Tempo)
1 Minute Rest