SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
3 Rounds @ Each Complex Reps of 21/15/9 (12 Minute Time Cap) *Increase weight after each round, :60 Rest
*The goal is to not put your weight down once you start the complex
Complex 1
Complex 2
Incline DB Tricep Skull Crushers
Complex 3
KB Curls (Single)
Dual KB Overhead Straight Leg Sit Ups
Burnout X 3 Rounds
TUESDAY - LOWER BODY STRENGTH
4 Rounds of :45 Work / :15 Rest @ Each Move
Mini Band Hip Extension + Clam (On floor)
Bodyweight 1 Leg Squats (To Bench)
WEDNESDAY - TOTAL BODY STRENGTH
4 Rounds of 3 Minute AMRAPs @ Each w/ :30 Rest Between Each AMRAP
AMRAP 1 - 21 Barbell Front Squats / 3 Wall Walks
AMRAP 2 - 12 TRX Face Pulls / 8 Med Ball Wall Balls
AMRAP 3 - 18 Barbell Landmine Deadlifts / 10 Weight Plate Pullovers
AMRAP 4 - 15 EZ Bar Bicep Curls / 7 Hanging Pike Leg Raises
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift - 8/8/8/6/4/2 Reps (Progressive Overload)
Workout - 6 Rounds of 1 Minute Work @ Each Move, Rotating
Weight Plate Pullovers + Static Leg Raise
Resistance Band Mid Chest Flyes
Hanging Oblique Knee Tucks Ins
FRIDAY - LOWER BODY STRENGTH
3 Rounds in 10 Minute Time Caps @ Each Set
Set 1 - 15 Reps Each
Set 2 - 15 Reps Each
Mini Band Side Plank Leg Raises
Set 3 - 12 Reps Each
Dual KB 1 Leg Deadlifts Per Leg
Set 4 - 21 Reps Each
DB Deficit Reverse Lunges (Off Blocks)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - On the 2:00 x 5 Rounds
Workout - 40 Minute Time Cap
-50 Med Ball Butterfly Sit Ups
Burnout X 3 Round
SUNDAY - TOTAL BODY STRENGTH
100 Reps of Each Move in a 45 Minute Time Cap
DB See Saw Shoulder Press (Each Press = 1)
Barbell Back Rack Split Lunges (50/Side)