SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 Sets of 6 Reps (Progressive Overload)
Workout - 21/15/9 Reps @ Each Set, 12 Minute Time Cap
Set 1
Seated DB Bent Over Reverse Flyes
Set 2
1/2 Kneeling Resistance Band Lat Rows
Glider Body Saws + :03 Iso Hold
Set 3
TUESDAY - LOWER BODY STRENGTH
4 Rounds @ Each Complex
Reps of 15/12/10/8 (15 Minute Time Cap)
*Increase weight after each round, :60-:90 rest
*The goal is to not put your weight down once you start the complex
Complex 1
Complex 2
Mini Band Hydrants Extensions Per Side
Complex 3
WEDNESDAY - TOTAL BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1 - DB Chest Flyes / Seated DB Bent Over Reverse Flyes
Circuit 2 - Barbell Front Rack Forward Lunges / Barbell Good Mornings
Circuit 3 - DB Overhead Tricep Extensions / DB Cross Body Curls
Circuit 4 - 1/2 Kneeling Landmine 1 Arm Viking Press / Barbell Landmine Reverse Lunge
Circuit 5 - Dual KB Overhead Straight Leg Sit Ups / Parallette Push Ups
Circuit 6 - Med Ball Mountain Climbers / Med Ball Oblique Wall Slams
THURSDAY - UPPER BODY STRENGTH
4 Rounds Alternating :60 @ Each Move
EMOM 1
10 Resistance Band + Strap Tricep Extensions
EMOM 2
EMOM 3
:15 Handstand Hold or 10 Pike Shoulder Push Ups
EMOM 4
EMOM 5
8 Weight Plate Overhead Straight Leg Sit Ups
Burnout X 1 Round
FRIDAY - LOWER BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
AMRAP 2
15 Incline Side Plank Dips Per Side (Off Bench)
12 Single Leg Hip Thrusts off Bench
10 KB 1 Leg Deadlifts Per Side
AMRAP 3
12 TRX or Rower Seat Knee Tuck Ins
10 GHD 1 Arm Overhead Oblique Sit Ups Per Side
AMRAP 4
15 Dual DB Split Lunges Per Side
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 3 Sets
10 Bulgarian Split Squats Right Leg
10 Bulgarian Split Squats Left Leg
Workout - Reps of 10/8/6/4/2 @ Each Move
Barbell / KB Romanian Deadlifts
Post Workout - 3 Rounds
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 3 Sets
Workout: 40 Minute Chipper
60 Cal Bike / Ski / Row (Can be split up)