SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
4 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Forearm Plank Hold + Yoga Block Squeeze
Circuit 2
Straight Bar + Resistance Band Curls (Sub Barbell Curls)
Pull Up Assist Band Tricep Pull Down Extensions
Circuit 3
Burnout X 1 Round
TUESDAY - LOWER BODY STRENGTH
8 Minute Time Cap @ Each Set
Set 1 - 4 Rounds
30 Mini Band Lateral Squat Walks
Set 2 - 4 Rounds
15 Glider Hamstring Extensions
Set 3 - 4 Rounds
12 Med Ball Bear Split Lunges Per Side
15 Med Ball Overhead Straight Leg Sit Ups
Set 4 - 4 Rounds
Set 5 - 4 Rounds
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 8 Minute Time Cap Lift @ Each Move w/ Reps of 12/10/6/2 (Progressive Overload)
1 Arm DB Bent Over Row Per Side
Part 2 - 10 Minute AMRAP
12 Weight Plate Overhead Forward + Reverse Lunge
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 Rounds of 8 Reps (Progressive Overload)
Single Arm DB Bent Over Rows (Per Side)
Workout - 12 Minute TIme Cap @ Each Lift
Lift 1 - 25/20/15/10/5 Reps @ Each Move
Lift 2 - 25/20/15/10/5 Reps @ Each Move
Lift 3 - 25/20/15/10/5 Reps @ Each Move
FRIDAY - LOWER BODY STRENGTH
8 Minute EMOM @ Each Alternating Evens & Odds
EMOM 1
Even Rounds - 8 Barbell Overhead Squats off Rack
Odds Rounds - 10 Mini Band Donkey Kicks Per Side
EMOM 2
Even Rounds - 12 Adductor Raises Per Side
Odds Rounds - 12 DB Romanian Deadlifts
EMOM 3
Even Rounds - 8 GHD Glute Ham Rise
Odds Rounds - 20 Stability Ball Crunches
EMOM 4
Even Rounds - 15 TRX Squat Jumps
Odds Rounds - 15 Glider Body Saws
EMOM 5
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Sets on the 1:30:
200m Run
Workout - 5 Rounds
15 Standing Resistance Band Rows
20 Incline Racked Bar Push Ups
Burnout X 3 Rounds
SUNDAY - TOTAL BODY STRENGTH
2 Full Rounds of 5 Minute AMRAPs @ Each
AMRAP 1
AMRAP 2
6 KB Goblet Rotation Squats Per Side
AMRAP 3
AMRAP 4
8 DB Forward + Lateral Shoulder Raise
8 Oblique Reverse Crunches Per Side
Burnout X 2 Rounds