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)
Deficit Push Ups (Blocks/Plates, 1011 Tempo)
DB @ Chest Sit Ups
LIft 2
Barbell Bent Over Row (1011 Tempo)
Resistance Band Supinated Bicep Curls (1011 Tempo)
Barbell Ab Rollout (1011 Tempo)
Lift 3
Barbell Viking Press (1011 Tempo)
Weight Plate Lateral Shoulder Raises (1011 Tempo)
Hanging Oblique Knee Tuck Ins / Side (1011 Tempo)
Lift 4
Cable / Band Lat Rows (1011 Tempo)
TRX Tricep Extensions (1011 Tempo)
Med Ball Oblique Wall Slams / Side (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Bar Back Squats
5X5 Progressive Overload
Workout - 5 Rounds of :30 HEAVY Work / :45 Rest Per Move
Move 1 - Dual KB Box Step Up (1 Side/Round)
Move 2 - DB Romanian Deadlift
Move 3 - Mini Band Side Plank Leg Raise
Move 4 - Single Leg Weighted Hip Thrusts (Off Bench, 1 Side/Round)
Move 5 - Barbell Good Mornings (light weight)
WEDNESDAY - TOTAL BODY STRENGTH
6 Rounds of 6 Reps Per Move @ Each Lift (10min Cap @ Each LIft)
Lift 1
Dual KB Reverse Lunges/Side
Dual KB Sumo Deadlifts
KB Bicep Curls
Lift 2
DB Chest Press + Pulse
Tricep Box Dips
Reverse Crunches
Lift 3
Weight Plate Pullovers + Static Leg Raise (Floor)
Standing Resistance Band Rows
Landmine Single Arm Viking Press/Side
Lift 4
Mini Band Lateral Squat Walks
Mini Band Dead Bugs/Side
Scapular Push Ups
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)
Incline Side Plank Dips (Off Bench)
DB Front Shoulder Raises (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 (4011 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 (4011 Tempo)
Glider Hamstring Extensions (4011 Tempo)
Hollow Rocks (Forward & Back = 1, 1011 Tempo)
Lift 3
Kneeling TRX Core Extensions (1411 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
21 TRX or Ring Rows
Burnout X 1 Round
120 Miniband Lateral Squat Walks
50 Tricep Push Ups
SUNDAY - TOTAL BODY STRENGTH
15/9/6 @ Each Station (10min Cap)
Station 1
Barbell Back Rack Reverse Lunges/Side
Weight Plate Deficit Push Ups
Weight Plate Overhead Straight Leg Sit Ups
Station 2
DB Bent Over Reverse Flyes
DB Tricep Skull Crusher + Static Hip Extension
DB Zottman Curls
Station 3
KB Sumo Squat
Seated on Floor Dual KB Shoulder Press
Hanging Oblique Knee Tuck Ins
Station 4
Hamstring Walkouts (Out & In = 1)
Med Ball Wall Balls
Plank Elevators