SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Reps of 21/15/9 @ Each Complex w/ 12 Minute Time Cap
*Goal is to not put weight down once set begins, Increase weight after each round, :60 rest between sets.
Complex 1
Barbell Push Press (1011 Tempo)
Barbell Bent Over Rows (1411 Tempo)
Barbell Ab Rollouts (1411 Tempo)
Complex 2
Incline DB Chest Press (1411 Tempo)
Seated Bent Over Reverse Flye (1011 Tempo)
Incline DB Tricep Skull Crushers (1011 Tempo)
Complex 3
KB Curls (1011 Tempo)
Dual KB Overhead Straight Leg Sit Ups (1011 Tempo)
Russian KB Swings (1011 Tempo)
Burnout X 3 Rounds
15 Side Plank Dips Per Side (1011 Tempo)
15 PVC Pipe Resisted Dead Bugs Per Side (1411 Tempo)
15 Stability Ball Body Saws (1411 Tempo)
TUESDAY - LOWER BODY STRENGTH
4 Rounds of :45 Work / :15 Rest @ Each Move
Dual KB Romanian Deadlifts (1011 Tempo)
Cable Crunches (1011 Tempo)
DB Box Step Ups (1011 Tempo)
Barbell Good Mornings (1011 Tempo)
Mini Band Hip Extension + Clam (1011 Tempo)
Oblique Reverse Crunches (1411 Tempo)
Bodyweight 1 Leg Squats (1011 Tempo)
Hamstring Walkouts (1011 Tempo)
1 Arm DB Overhead Straight Leg Sit Ups (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
12 Minute AMRAPs @ Each
AMRAP 1 - 21 Barbell Front Squats (1411 Tempo) / 6 Wall Walks (1011 Tempo)
AMRAP 2 - 15 TRX Face Pulls (1011 Tempo) / 20 Med Ball Wall Balls (1011 Tempo)
AMRAP 3 - 15 Barbell Landmine Deadlifts (1311 Tempo) / 12 Hanging Pike Leg Raises (1011 Tempo)
AMRAP 4 - 15 EZ Bar Bicep Curls (1011 Tempo) / 15 Incline DB Chest Flyes (1411 Tempo)
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift - 8/8/8/6/4/2 Reps (Progressive Overload)
DB Military Shoulder Press (1011 Tempo)
Workout - 6 Rounds of 1 Minute Work @ Each Move, Rotating
Weight Plate Pullovers + Static Leg Raise (1411 Tempo)
KB Shoulder Halos (1011 Tempo)
Resistance Band / Cable Mid Chest Flyes (1411 Tempo)
Hanging Oblique Knee Tucks Ins (1411 Tempo)
Cable Rear Delt Flye (1011 Tempo)
DB Hammer Curl + Bent Over Tricep Extension (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
3 Rounds in 10 Minute Time Caps @ Each Set
Set 1 - 15 Reps Each
Barbell Overhead Squats (1311 Tempo)
Adductor Raises Per Side (1011 Tempo)
Set 2 - 15 Reps Each
Mini Band Hydrant Extensions (1011 Tempo)
Mini Band Side Plank Leg Raises (1011 Tempo)
Mini Band Dead Bugs (1411 Tempo)
Set 3 - 12 Reps Each
Dual KB 1 Leg Deadlifts Per Leg (1011 Tempo)
Kneeling TRX Core Extensions (1411 Tempo)
Set 4 - 21 Reps Each
DB Deficit Reverse Lunges (Off Blocks, 1011 Tempo)
GHD Prone Extensions (1411 Tempo)
Star Crunches (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - On the 2:00 x 5 Rounds
6 Strict Pull Ups (1411 Tempo)
Workout - 40 Minute Time Cap
-50 Barbell Push Presses (1011 Tempo)
-50 Box Jumps or Steps (1011 Tempo)
-50 DB Incline Narrow Chest Press (1411 Tempo)
-50 Med Ball Butterfly Sit Ups (1011 Tempo)
-50 Barbell Thrusters (1011 Tempo)
Burnout X 3 Round
10 DB Hammer Curls (1011 Tempo)
15 Pull Up Assist Band / Cable Tricep Pull Down Extension (1011 Tempo)
20 Feet Anchored Sit Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
100 Reps of Each Move in a 45 Minute Time Cap
Hand Release Push Ups (1311 Tempo)
Side Plank Dips LEFT Side (1011 Tempo)
KB Goblet Squats (1311 Tempo)
Side Plank Dips RIGHT Side (1011 Tempo)
Resistance Band / Cable Standing Rows (1311 Tempo)
Battle Rope Slams (1011 Tempo)
TRX Bicep Curls (1011 Tempo)
Med Ball Go Get Ems (1011 Tempo)
DB See Saw Shoulder Press (Each Press = 1) (1011 Tempo)
Tricep Box Dips (1311 Tempo)
Barbell Back Rack Split Lunges (50/Side, 1011 Tempo)
Weight Plate Ground to Overhead Lifts (1011 Tempo)