SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
12/8/6 Reps @ Each Lift - 10 Minute Time Cap Per Lift
Lift 1
DB Chest Flyes (1011 Tempo)
DB Lateral Shoulder Raises (1011 Tempo)
DB @ Chest Sit Ups (1011 Tempo)
LIft 2
½ Kneeling Cable Lat Pulls (1011 Tempo)
Resistance Band Supinated Bicep Curls (1011 Tempo)
Ab Rollouts (1011 Tempo)
Lift 3
Barbell Viking Press (1011 Tempo)
Deficit Push Ups (Blocks/Plates, 1011 Tempo)
Hanging Oblique Knee Tuck Ins / Side (1011 Tempo)
Lift 4
TRX / Ring Face Pulls (1011 Tempo)
TRX / Ring Tricep Extensions (1011 Tempo)
KB Single Arm Rows/Side (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - 5X5 Progressive Overload Bar Back Squats (1011 Tempo)
Workout - 5 Rounds of :45 HEAVY Work / :30 Rest Per Move
Move 1 - Alternating Dual DB Box Step Up (1011 Tempo)
Move 2 - Dual DB Romanian Deadlift (1011 Tempo)
Move 3 - KB Deficit Goblet Squats + Pulse @ Bottom (1011 Tempo)
Move 4 - Weighted Hip Thrusts (Off Bench, 1011 Tempo)
Move 5 - Barbell Sumo Squats (1011 Tempo)
Burnout X 1 Round of 30 Per Side - Mini Band Side Plank Leg Raise (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
4 Rounds of 8 Reps Per Move @ Each Lift (10min Cap @ Each Lift)
Lift 1
Dual KB Reverse Lunges/Side (1011 Tempo)
Dual KB Sumo Deadlifts (1011 Tempo)
KB Bicep Curls (1011 Tempo)
Lift 2
DB Chest Press + Pulse (1011 Tempo)
Tricep Box Dips (1011 Tempo)
Reverse Crunches (1011 Tempo)
Lift 3
Weight Plate Pullovers + Static Leg Raise (Floor, 1011 Tempo)
Standing Cable/Resistance Band Rows (1011 Tempo)
Landmine Single Arm Viking Press/Side (1011 Tempo)
Lift 4
Mini Band Lateral Squat Walks (1011 Tempo)
Mini Band Dead Bugs/Side (1011 Tempo)
Scapular Push Ups (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1 - 10 Reps Each
TRX / Ring Chest Flyes (1011 Tempo)
Hand Release Push Ups (1011 Tempo)
KB Overhead Tricep Extension (1011 Tempo)
AMRAP 2 - 12 Each
Band / Cable 1/2 Kneeling Face Pulls (1011 Tempo)
Pull Up Assist Band Hammer Curls (1041 Tempo)
Hanging Knee To Pikes (1011 Tempo)
AMRAP 3 - 10 Reps Each
Rope Rows (Up & Down X 3) / Inverted TRX/Ring Rows
Incline Side Plank Dips (Off Bench)
DB Bent Over Reverse Flyes (1011 Tempo)
AMRAP 4 - 8 Reps Each
Barbell Shoulder Press (1011 Tempo)
Weight Plate Pullovers (4011 Tempo)
Med Ball Jacks (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Reps of 10 / 8 / 8 / 6 / 4 / 2 @ Each Lift (All Reps Total), Increasing Weight Each Time Reps Drop in 15 Minute Time Caps
Lift 1
DB Goblet Squats (1011 Tempo)
Mini Band Lateral Squat Walk (3 Steps = 1, 1011 Tempo)
Stability Ball Crunches (1011 Tempo)
Lift 2
Dual KB Bulgarian Split Squats / Per Side (1011 Tempo)
Glider Hamstring Extensions (1011 Tempo)
Hollow Rocks (Forward & Back = 1, 1011 Tempo)
Lift 3
Kneeling TRX / Ring Core Extensions (1011 Tempo)
Barbell Sumo Deadlifts (1011 Tempo)
GHD Prone Extensions (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: EMOM
0:00-4:00: Single DB Overhead Squats (Heavy 5 on Each Side)
4:00-8:00: Single DB Snatch (Heavy 3 on Each Side)
8:00-12:00: Single DB Overhead Foward Lunge (Heavy 5 on Each Side)
Workout - 3 Rounds of 5 Minute AMRAPs, 2 Minute Rest Between Rounds:
21 Cal Bike/Row/Ski/200m Sprint
21 Barbell or DB Sumo Deadlift + Upright Row (1011 Tempo)
21 TRX / Ring Rows (1011 Tempo)
Burnout X 1 Round
120 Miniband Lateral Squat Walks (1011 Tempo)
50 Tricep Push Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
15/9/6 @ Each Station (10min Cap)
Station 1
Barbell Back Rack Reverse Lunges/Side (1011 Tempo)
Weight Plate Deficit Push Ups (1011 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Station 2
DB Bent Over Reverse Flyes (1011 Tempo)
DB Tricep Skull Crusher + Static Hip Extension (1011 Tempo)
DB Zottman Curls (1011 Tempo)
Station 3
KB Sumo Squat (1011 Tempo)
Seated on Floor Dual KB Shoulder Press (1011 Tempo)
Hanging Oblique Knee Tuck Ins (1011 Tempo)
Station 4
Hamstring Walkouts (Out & In = 1, 1011 Tempo)
Med Ball Wall Balls (1011 Tempo)
Plank Elevators (1011 Tempo)