SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 Sets of 6 Reps (Progressive Overload)
Barbell Bench Chest Press (1011 Tempo, Max Lift)
Workout - 21/15/9 Reps @ Each Set, 12 Minute Time Cap
Set 1
DB Snatches Per Arm (1011 Tempo, Max Lift)
Seated DB Bent Over Reverse Flyes (1011 Tempo, Max Lift)
Seated DB Hammer Curls (1011 Tempo, Max Lift)
Set 2
TRX Tricep Extensions (1011 Tempo, Max Lift)
1/2 Kneeling Resistance Band / Cable Lat Rows (1011 Tempo, Max Lift)
Glider Body Saws (1011 Tempo, Max Lift)
Set 3
Barbell Landmine Bus Drivers (1011 Tempo, Max Lift)
GHD Layout Sit Ups (1011 Tempo, Max Lift)
Chest Dips (1011 Tempo, Max Lift)
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
Barbell Back Squat (1011 Tempo, Max Lift)
Barbell Reverse Lunges (1011 Tempo, Max Lift)
Barbell Romanian Deadlift (1011 Tempo, Max Lift)
Barbell Lateral Lunge (1011 Tempo, Max Lift)
Complex 2
Mini Band Bodyweight Squats (1011 Tempo)
Mini Band Seated Clams (1011 Tempo)
Mini Band Hip Extensions (1011 Tempo)
Mini Band Hydrants Extensions Per Side (1011 Tempo)
Complex 3
KB Goblet Cyclist Squats (1011 Tempo, Max Lift)
Dual KB Sit Ups (1011 Tempo, Max Lift)
Dual KB Toe Touches (1011 Tempo, Max Lift)
KB Russian Twists Per Side (1011 Tempo, Max Lift)
WEDNESDAY - TOTAL BODY STRENGTH
8 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1 - DB Chest Flyes (1011 Tempo) / Seated DB Bent Over Reverse Flyes (1011 Tempo)
Circuit 2 - Barbell Front Rack Forward Lunges (1011 Tempo) / Barbell Good Mornings (1011 Tempo)
Circuit 3 - DB Overhead Tricep Extensions (1011 Tempo) / DB Cross Body Curls (1011 Tempo)
Circuit 4 - Landmine 1 Arm Viking Press (1011 Tempo) / Med Ball Oblique Woodchoppers (1011 Tempo)
Circuit 5 - Dual KB Overhead Straight Leg Sit Ups (1011 Tempo) / Parallette Push Ups (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
4 Rounds Alternating :60 @ Each Move
Lift 1
Resistance Band / Cable + Strap Tricep Extensions (1011 Tempo, Max Lift)
Barbell Upright Rows (1011 Tempo, Max Lift)
Lift 2
Incline DB Chest Press (1011 Tempo, Max Lift)
DB Zottman Curls (1011 Tempo, Max Lift)
Lift 3
TRX Inverted Rows (1011 Tempo, Max Lift)
:15 Handstand Hold or 10 Pike Shoulder Push Ups (1011 Tempo)
Lift 4
KB Sew The Needles (1011 Tempo, Max Lift)
Russian KB Swings (1011 Tempo, Max Lift)
Lift 5
GHD Iron Cross (1011 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Burnout X 1 Round
50 Butterfly Sit Ups (1011 Tempo)
50 Hand Release Push Ups (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
15 DB Curtsy Lunges Per Side (1011 Tempo, Max Lift)
12 DB Scissor Kick Pass Thrus (1011 Tempo, Max Lift)
10 Supermans (1011 Tempo)
AMRAP 2
15 Incline Side Plank Dips Per Side (Off Bench, 1011 Tempo, Max Lift)
12 Single Leg Hip Thrusts off Bench (1011 Tempo, Max Lift)
10 KB 1 Leg Deadlifts Per Side (1011 Tempo, Max Lift)
AMRAP 3
15 Weight Plate Pullovers (1011 Tempo, Max Lift)
12 TRX or Rower Seat Knee Tuck Ins (1011 Tempo)
10 GHD 1 Arm Overhead Oblique Sit Ups Per Side (1011 Tempo)
AMRAP 4
15 Dual DB Split Lunges Per Side (1011 Tempo, Max Lift)
12 Dual DB Front Rack Squats + Pulse (1011 Tempo, Max Lift)
10 Single Leg Calf Raise Per Side (Off Weight Plate, 1011 Tempo, Max Lift)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 3 Sets
10 DB Bulgarian Split Squats Right Leg (1011 Tempo, Max Lift)
10 DB Bulgarian Split Squats Left Leg (1011 Tempo, Max Lift)
10 DB / Barbell Push Presses (1011 Tempo, Max Lift)
Workout - Reps of 10/8/6/4/2 @ Each Move
Barbell / KB Romanian Deadlifts (1011 Tempo, Max Lift)
DB Bench Press (1011 Tempo, Max Lift)
Barbell Hang Squat Cleans (1011 Tempo, Max Lift)
Post Workout - 3 Rounds
10 DB Reverse Lunges + Supinated Bicep Curl (1011 Tempo, Max Lift)
10 No Push Up Burpees (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 3 Sets
8 Barbell Bent Over Rows (1011 Tempo, Max Lift)
16 Weighted Glute Bridges (1011 Tempo, Max Lift)
8 Barbell Bent Over Rows (1011 Tempo, Max Lift)
16 Med Ball Butterfly Sit Ups (1011 Tempo, Max Lift)
Workout: 40 Minute Chipper
70 Wall Balls (1011 Tempo)
60 Trap Bar Deadlifts (1011 Tempo, Max Lift)
50 Hanging Knee Tucks (1011 Tempo)
40 Dual KB Sumo Squats (1011 Tempo)
30 Incline Bench Chest Flyes (1011 Tempo, Max Lift)
20 DB / Barbell Shoulder Press (1011 Tempo, Max Lift)
10 Cable / Resistance Band Anti Press Rotation (1011 Tempo, Max Lift)