SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
4 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
Med Ball Tricep Push Ups (4011 Tempo)
TRX Face Pulls (1041 Tempo)
Forearm Plank Hold + Yoga Block Squeeze (1011 Tempo)
Circuit 2
Straight Bar + Resistance Band/Cable Curls (1041 Tempo)
KB Upright Rows (1011 Tempo)
Pull Up Assist Band Tricep Pull Down Extensions (1041 Tempo)
Circuit 3
DB Narrow Chest Press (1041 Tempo)
DB Lateral Shoulder Raise (1011 Tempo)
Reverse Crunches (1041 Tempo)
Burnout X 1 Round
30 Hanging Knee Tuck Ins (1041 Tempo)
30 Resistance Band Rear / Cable Delt Pull Aparts (1041 Tempo)
30 Oblique V Ups Per Side (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
8 Minute Time Cap @ Each Set
Set 1 - 4 Rounds
30 Mini Band Lateral Squat Walks (1011 Tempo)
50 Bodyweight Squats (1011 Tempo)
Set 2 - 4 Rounds
12 Barbell Sumo Deadlifts (4011 Tempo)
15 Glider Hamstring Extensions (4011 Tempo)
Set 3 - 4 Rounds
12 Med Ball Bear Hug Split Lunges Per Side (1011 Tempo)
15 Med Ball Overhead Straight Leg Sit Ups (1041 Tempo)
Set 4 - 4 Rounds
10 DB Box Step Ups Per Side (1011 Tempo)
15 Star Crunches (1011 Tempo)
Set 5 - 4 Rounds
12 KB Goblet Rotational Squats Per Side (4011 Tempo)
15 Russian KB Swings (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 8 Minute Time Cap Lift @ Each Move w/ Reps of 12/10/6 (Progressive Overload)
Incline Barbell Chest Press (4011 Tempo)
KB Cossack Squats Per Side (4011 Tempo)
DB Box Step Up + Hammer Curl (Total Reps, 1011 Tempo)
Trap Bar Deadlifts (4011 Tempo)
Barbell Landmine Viking Press (1011 Tempo)
½ Kneeling Cable Lat Rows (1041 Tempo)
Burnout X 1 Round
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift - 5 Rounds of 8 Reps (Progressive Overload)
Single Arm DB Bent Over Rows (Per Side, 1041 Tempo)
Workout - 12 Minute TIme Cap @ Each Lift
Lift 1 - 25/20/15/10/5 Reps @ Each Move
DB Supinated Bicep Curl (1041 Tempo)
Toes to Bar (1011 Tempo)
DB Snatches (1011 Tempo)
Lift 2 - 25/20/15/10/5 Reps @ Each Move
Med Ball Wall Balls (1011 Tempo)
Barbell Push Press (1011 Tempo)
Barbell Ab Rollout (4011 Tempo)
Lift 3 - 25/20/15/10/5 Reps @ Each Move
DB Chest Flyes (4011 Tempo)
Chest Dips (1011 Tempo)
Cable Rear Delt Flyes (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
8 Minute EMOM @ Each Alternating Evens & Odds
EMOM 1
Even Rounds - 8 Barbell Overhead Squats off Rack (4011 Tempo)
Odds Rounds - 10 Mini Band Donkey Kicks Per Side (1011 Tempo)
EMOM 2
Even Rounds - 12 Adductor Raises Per Side (1011 Tempo)
Odds Rounds - 12 DB Romanian Deadlifts (4011 Tempo)
EMOM 3
Even Rounds - 8 GHD Glute Ham Rise (4011 Tempo)
Odds Rounds - 15 Stability Ball Crunches (1011 Tempo)
EMOM 4
Even Rounds - 15 TRX Squat Jumps (1011 Tempo)
Odds Rounds - 10 Glider Body Saws (4011 Tempo)
EMOM 5
Even Rounds - 10 KB Goblet Lateral Lunges (1011 Tempo)
Odds Rounds - 10 Side Plank Leg Raises Per Side (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 5 Sets on the 1:30:
200m Run
Max Wall Walks (1011 Tempo)
Workout - 5 Rounds
15 DB / Barbell Thrusters (1011 Tempo)
20 PVC Pipe Hollow Rocks (1011 Tempo)
15 Standing Resistance / Cable Band Rows (1011 Tempo)
20 Incline Racked Bar Push Ups (4011 Tempo)
Burnout X 3 Rounds
20 Russian MB Twists (1011 Tempo)
:30 Forearm Plank Hold (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
15 TRX Chest Flye (4011 Tempo)
Max Effort Decline Push Ups (6011 Tempo)
AMRAP 2
8 KB Goblet Rotation Squats Per Side (6011 Tempo)
8 KB Bent Over Row + Deadlift (1011 Tempo)
AMRAP 3
8 Weight Plate Pullovers (6011 Tempo)
8 GHD Prone Extensions (6011 Tempo)
AMRAP 4
12 DB Forward + Lateral Shoulder Raise (1011 Tempo)
10 Oblique Reverse Crunches Per Side (1011 Tempo)
Burnout X 2 Rounds
12 DB Cross Body Curls (1011 Tempo)
12 DB Overhead Tricep Extensions (1011 Tempo)