SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10 Minute Ladder @ Each, Staring at 4 Reps, + 4 Reps Per Round
Ladder 1 - Single Arm DB Row (Off Bench) / DB Supinated Bicep Curl
Ladder 2 - Hanging Pike Raises / Resistance Band Low to High Chest Flyes
Ladder 3 - GHD Layout Sit Ups / Barbell Floor Chest Press + Wiper
Ladder 4 - Stability Ball Body Saws / Dual KB Push Press
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Reps of 12/10/8/6/4 (Progressive Overload)
Workout - 5 Rounds of :45 Work / :15 Rest @ Each Move
Weight Plate Pullovers + Static Leg Raise
Weighted Hip Thrusts (Off Bench, DB/Barbell)
Burnout X 1 Round
WEDNESDAY - TOTAL BODY STRENGTH
7 Minute AMRAP @ Each w/ 15 Reps Per Move
AMRAP 1
KB Goblet Lateral Lunges Per Side
AMRAP 2
AMRAP 3
AMRAP 4
Incline Multi Grip Barbell Chest Press
AMRAP 5
Barbell Landmine Squat + Calf Raise
AMRAP 6
THURSDAY - UPPER BODY STRENGTH
8 Rounds of :40 Work Move 1 / :20 Work Move 2 @ Each Circuit
Circuit 1 - :40 Oblique Reverse Crunches / :20 Russian KB Swings
Circuit 2 - :40 Barbell Reverse Grip Bent Over Rows / :20 Barbell Curls
Circuit 3 - :40 DB Military Press / :20 Alternating Single Arm DB Forward Raise
Circuit 4 - :40 DB Tricep Skull Crushers / :20 DB Chest Flyes
Circuit 5 - :40 Parallette Push Ups / :20 V Ups
FRIDAY - LOWER BODY STRENGTH
Part 1 - 8 Round EMOM
12 Alternating Plank Leg Raises
Part 2 - 12 Minute Time Cap Lift @ Each
Lift 1 - 3 Rounds
Lift 2 - 3 Rounds
15 DB Single Leg Deadlifts Per Side
30 Mini Band Skater Jumps Per Side
Lift 3 - 3 Rounds
15 Glider Hamstring Extensions
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 3 Sets
15 Barbell Sumo Deadlift + Upright Rows
Workout
Buy In - 1 Mile Run (8 Laps) / 1600m Row / 1600m Ski / 1 Mile Bike
Then 6 Rounds
Post Workout - 5 Sets
SUNDAY - TOTAL BODY STRENGTH
Part 1
3 Rounds of
8 DB / KB Split Lunges Per Side
10 KB / DB Gorilla Rows Per Side
Part 2
21-18-15-12-9-6-3
DB Box Step Ups + Supinated Bicep Curl @ Top
Burnout X 1 Round