SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10 Minute Ladder @ Each, Staring at 2 Reps, + 2 Reps Per Round
Ladder 1 - Single Arm DB Row Off Bench (1041 Tempo) / DB Supinated Bicep Curl (1041 Tempo)
Ladder 2 - Hanging Pike Raises (1041 Tempo) / Resistance Band or Cable Low to High Chest Flyes (1041 Tempo)
Ladder 3 - GHD Layout Sit Ups (4011 Tempo) / Barbell Floor Chest Press + Wiper (4011 Tempo)
Ladder 4 - Stability Ball Body Saws (1011 Tempo) / Dual KB Push Press (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Reps of 12/10/8/6/4 (Progressive Overload)
Barbell Back Squats (4011 Tempo)
Workout - 5 Rounds of :45 Work / :15 Rest @ Each Move
Dual DB Goblet Cyclist Squats (4011 Tempo)
Hanging Oblique Knee Tuck Ins (1041 Tempo)
Band / Cable Terminal Knee Extensions (1011 Tempo)
Double Crunches (1011 Tempo)
Barbell Deadlifts (4011 Tempo)
Weight Plate Pullovers + Static Leg Raise (4011 Tempo)
Weighted DB Hip Thrusts Off Bench (4011 Tempo)
Burnout X 1 Round
100 Mini Band Clams (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each w/ 15 Reps Per Move
AMRAP 1
KB Sew The Needles (1011 Tempo)
KB Goblet Lateral Lunges Per Side (3011 Tempo)
AMRAP 2
TRX 1 Arm Row Per Side (1041 Tempo)
DB Cross Body Curls (1011 Tempo)
AMRAP 3
Glider Body Saws (4011 Tempo)
Adductor Raises Per Side (1011 Tempo)
AMRAP 4
Barbell Chest Press (4011 Tempo)
Reverse Crunches (1041 Tempo)
AMRAP 5
GHD Glute Ham Raise (4011 Tempo)
Barbell Landmine Squat + Calf Raise (4011 Tempo)
Burnout X 3 Rounds - 15 DB Tricep Skull Crushers (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
6 Rounds of :40 Work Alternating Between Each Move Per Circuit
Circuit 1 - Oblique Reverse Crunches (1031 Tempo) / Russian KB Swings (1011 Tempo)
Circuit 2 - Barbell Reverse Grip Bent Over Rows (1031 Tempo) / Barbell Curls (1031 Tempo)
Circuit 3 - DB Military Press (1011 Tempo) / Alternating Single Arm DB Forward Raise (1011 Tempo)
Circuit 4 - DB Tricep Skull Crushers (1011 Tempo) / DB Chest Flyes (3011 Tempo)
Circuit 5 - Parallette or Deficit Push Ups (3011 Tempo) / V Ups (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Part 1 - 8 Round EMOM (Together As A Class)
6 DB / KB Goblet Squats (1011 Tempo)
12 Alternating Plank Leg Raises (1011 Tempo)
Part 2 - 12 Minute Time Cap Lift @ Each
Lift 1 - 3 Rounds
15 Barbell Landmine Squats (4011 Tempo)
12 GHD Prone Extensions (4011 Tempo)
10 Ab Rollouts (4011 Tempo)
Lift 2 - 3 Rounds
15 DB Single Leg Deadlifts Per Side (1011 Tempo)
30 Mini Band Skater Jumps Per Side (1011 Tempo)
15 DB @ Chest Sit Ups (4011 Tempo)
Lift 3 - 3 Rounds
15 Glider Hamstring Extensions (4011 Tempo)
10 KB Goblet Split Stance Squats Per Side (4011 Tempo)
15 Hollow Rocks (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 3 Sets
15 Barbell Sumo Deadlift + Upright Rows (1011 Tempo)
20 Tricep Box Dips (3011 Tempo)
25 Weighted Hip Extensions (3011 Tempo)
Workout
Buy In - 1 Mile Run (8 Laps) / 1600m Row / 1600m Ski / 1 Mile Bike
Then 6 Rounds
12 Dual DB / KB Thrusters (1011 Tempo)
12 Hand Release Push Ups (3011 Tempo)
12 No Push Up Burpees (1011 Tempo)
12 Barbell Bent Over Rows (1031 Tempo)
Post Workout - 5 Sets
8 DB Hammer Curls (1041 Tempo)
20 Pull Up Assist Band Good Mornings (4011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Part 1 - 3 Rounds
8 DB / KB Split Lunges Per Side (5011 Tempo)
10 KB / DB Gorilla Rows Per Side (1051 Tempo)
10 Barbell Bench Press (5011 Tempo)
Part 2: 21-18-15-12-9-6-3
Wall Balls (1011 Tempo)
DB Box Step Ups + Supinated Bicep Curl @ Top (1011 Tempo)
Med Ball Butterfly Sit Ups (1011 Tempo)
Band / Cable Tricep Pull Down Extensions (1011 Tempo)
Burnout X 1 Round
50 Seated Cable / Band Hamstring Curls (1011 Tempo)