SPLIT STRENGTH GROUP FITNESS PROGRAMMING

PROGRAMMING KEY

MONDAY - UPPER BODY STRENGTH

20 Minute AMRAP 1

INSERT

15 Chest Dips

12 Standing Cable Chest Press

10 Alternating 1 Arm KB Bent Over Rows Per Side

8 1 Arm KB Overhead Straight Leg Sit Ups Per Side

20 Minute AMRAP 2

15 DB Overhead Tricep Extensions

12 DB Arnold Presses

10 GHD Prone Extensions

8 Barbell Landmine Bus Drivers Per Side

Burnout X 3 Rounds

15 Med Ball Slams

15 DB Zottman Curls

Mobility - :90 Glute Stretch

TUESDAY - LOWER BODY STRENGTH

Benchmark Lift - Reps of 10/10/8/6/4/2 (Progressive Overload)

Barbell Deadlifts

3 Rounds w/ 10 Minute Time Cap @ Each

Set 1

6 Barbell Front Rack Reverse Lunge Per Side

15 Stability Ball Crunches

Set 2

12 KB Deficit Squats (Off Blocks or Weight Plates)

20 Reverse Crunch + Leg Raise

Set 3

10 DB Glider Lateral Lunges Per Side

15 Mini Band Lateral Leg Extensions Per Side

Set 4

12 GHD Glute Ham Rise

15 Hamstring Prone Curls

Mobility - :90 Lunge + Side Bench

WEDNESDAY - TOTAL BODY STRENGTH

21/18/15 Reps @ Each Move Per Lift, Time Cap of 12 Minutes @ Each

Lift 1

KB Cossack Squats off Blocks

Dual KB Floor Chest Press

GHD Layout Sit Ups

Lift 2

Bar Inverted Rows

Band + Strap Tricep Pull Down Extensions

Med Ball Russian Twists

Lift 3

DB Snatches

DB Zottman Curls

DB Reverse Lunges + Pulse

Lift 4

Glider Body Saws

Weight Plate Ground to Overhead Lifts

TRX 1 Leg Squats Per Side

Mobility - :90 Scapular Wall Slides

THURSDAY - UPPER BODY STRENGTH

7 Rounds of :40 Work / :20 Rest @ Each Move

Move 1 - DB Supinated Bicep Curl + Military Press

Move 2 - Incline Barbell Chest Press

Move 3 - Weight Plate Pullover + Dead Bugs

Move 4 - Russian KB Swings

Move 5 - Barbell Bent Over Reverse Grip Row

Move 6 - Bench/Box Tricep Dips

Mobility - :90 Hip + Quad Stretch

FRIDAY - LOWER BODY STRENGTH

Part 1 - 7 Minute AMRAP @ Each

AMRAP 1

12 Glider Hamstring Extensions

12 DB 1 Leg Deadlifts

AMRAP 2

12 Dual KB Sumo Squats

12 Plank Leg Raises Per Leg

AMRAP 3

12 Barbell Good Mornings

12 Rower Seat Body Saws

Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit

Circuit 1 - Bodyweight Hip Extensions / Double Crunches

Circuit 2 - Russian KB Swings / KB Sumo Deadlift

Circuit 3 - Wall Balls (w/ Mini Band On) / Mini Band Clams

Mobility - :90 Front Delt Stretch

SATURDAY - STRENGTH & CONDITIONING

Pre Workout Lift:

5 Sets, On the 2:00:

3 KB or Barbell Sumo Deadlift + Upright Row

2 KB or Barbell Front Squats

1 KB or Barbell Shoulder to Overhead

*Increase each set

Workout - 30 Minute Time Cap

-50 Dual DB/KB Walking Lunges, 500m Run, 5 DB/KB Snatches

-40 Dual DB/KB Walking Lunges, 400m Run, 4 DB/KB Snatches

-30 Dual DB/KB Walking Lunges, 300m Run, 3 DB/KB Snatches

-20 Dual DB/KB Walking Lunges, 200m Run, 2 DB/KB Snatches

-10 Dual DB/KB Walking Lunges 100m Run, 1 DB/KB Snatches

Burnout X 3 Sets

8 Hanging Knee Tucks

20 Supermans

Mobility - :90 Back & Shoulder Stretch

SUNDAY - TOTAL BODY STRENGTH

Pre Workout - 10 Rounds EMOTM

Odd Minutes: 10 Dual DB/KB Box Step Ups

Even Minutes: 5 Barbell Push Presses

Workout - 4 Rounds of :90 Work / :30 Rest Per Move

DB Bent Over Reverse Flye + Bent Over Tricep Extension

Decline Tricep Push Ups off Blocks

Feet Anchored Sit Ups (Weight Optional)

DB Forward Lunge + Supinated Curl @ Bottom

KB Romanian Deadlifts

Mobility - :90 Ankle Rotations