SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
20 Minute AMRAP 1
15 Chest Dips (1311 Tempo)
12 Standing Cable Chest Press (1011 Tempo)
10 Alternating 1 Arm KB Bent Over Rows Per Side (1311 Tempo)
8 1 Arm KB Overhead Straight Leg Sit Ups Per Side (1011 Tempo)
20 Minute AMRAP 2
15 DB Overhead Tricep Extensions (1311 Tempo)
12 DB Arnold Presses (1011 Tempo)
10 GHD Prone Extensions (1311 Tempo)
8 Barbell Landmine Bus Drivers Per Side (1011 Tempo)
Burnout X 3 Rounds
15 Med Ball Woodchoppers Per Side (1011 Tempo)
15 DB Zottman Curls (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Benchmark Lift - Reps of 10/10/8/6/4/2 (Progressive Overload)
Barbell Deadlifts (1311 Tempo)
3 Rounds w/ 10 Minute Time Cap @ Each
Set 1
6 Barbell Front Rack Reverse Lunge Per Side (1011 Tempo)
15 Stability Ball Crunches (1011 Tempo)
Set 2
12 KB Deficit Squats Off Blocks / Plates (1311 Tempo)
20 Reverse Crunch (1311 Tempo)
Set 3
10 DB Glider Lateral Lunges Per Side (1011 Tempo)
15 Mini Band Lateral Leg Extensions Per Side (1011 Tempo)
Set 4
12 GHD Glute Ham Rise (1011 Tempo)
15 Hamstring Prone Curls (1011 Tempo)
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 (1311 Tempo)
Dual KB Floor Chest Press (1311 Tempo)
GHD Layout Sit Ups (1011 Tempo)
Lift 2
Bar Inverted Rows (1311 Tempo)
Band + Strap Tricep Pull Down Extensions (1011 Tempo)
Med Ball Russian Twists (1011 Tempo)
Lift 3
DB Snatches (1011 Tempo)
DB Zottman Curls (1011 Tempo)
DB Reverse Lunges + Pulse (1011 Tempo)
Lift 4
Glider Body Saws (1311 Tempo)
Weight Plate Ground to Overhead Lifts (1011 Tempo)
TRX 1 Leg Squats Per Side (1311 Tempo)
THURSDAY - UPPER BODY STRENGTH
7 Rounds of :40 Work / :20 Rest @ Each Move
Move 1 - DB Supinated Bicep Curl + Military Press (1011 Tempo)
Move 2 - Incline Barbell Chest Press (1311 Tempo)
Move 3 - Weight Plate Pullover + Dead Bugs (1311 Tempo)
Move 4 - Russian KB Swings (1011 Tempo)
Move 5 - Barbell Bent Over Reverse Grip Row (1311 Tempo)
Move 6 - Bench/Box Tricep Dips (1311 Tempo)
FRIDAY - LOWER BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
12 Glider Hamstring Extensions (1311 Tempo)
12 DB 1 Leg Deadlifts (1311 Tempo)
AMRAP 2
12 Dual KB Sumo Squats (1311 Tempo)
12 Plank Leg Raises Per Leg (1011 Tempo)
AMRAP 3
12 Barbell Good Mornings (1011 Tempo)
12 Rower Seat Body Saws (1311 Tempo)
Part 2 - Met Con of 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1 - Bodyweight Hip Extensions (1311 Tempo) / Double Crunches (1011 Tempo)
Circuit 2 - Russian KB Swings (Heavy, 1311 Tempo) / KB Sumo Deadlift (1311 Tempo)
Circuit 3 - Mini Band Hydrant Extensions (1011 Tempo) / Mini Band Clams (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout Lift:
5 Sets, On the 2:00:
3 KB or Barbell Sumo Deadlift + Upright Row (1011 Tempo)
2 KB or Barbell Front Squats (1311 Tempo)
1 KB or Barbell Shoulder to Overhead (1011 Tempo)
*Increase each set
Workout - 30 Minute Time Cap
-50 Dual DB/KB Walking Lunges, 500m Run, 5 DB/KB Snatches (1011 Tempo)
-40 Dual DB/KB Walking Lunges, 400m Run, 4 DB/KB Snatches (1011 Tempo)
-30 Dual DB/KB Walking Lunges, 300m Run, 3 DB/KB Snatches (1011 Tempo)
-20 Dual DB/KB Walking Lunges, 200m Run, 2 DB/KB Snatches (1011 Tempo)
-10 Dual DB/KB Walking Lunges 100m Run, 1 DB/KB Snatches (1011 Tempo)
Burnout X 3 Sets
8 Hanging Knee Tucks (1311 Tempo)
20 Supermans (1311 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 10 Rounds EMOTM
Odd Minutes: 10 Dual DB/KB Box Step Ups (1011 Tempo)
Even Minutes: 5 Barbell Push Presses (1011 Tempo)
Workout - 4 Rounds of :90 Work / :30 Rest Per Move
DB Bent Over Reverse Flye + Bent Over Tricep Extension (1011 Tempo)
Decline Tricep Push Ups off Blocks (1011 Tempo)
Feet Anchored Sit Ups (1011 Tempo)
DB Forward Lunge + Supinated Curl @ Bottom (1011 Tempo)
KB Romanian Deadlifts (1311 Tempo)