SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark Lift - 6 Rounds of 8 Reps (Progressive Overload)
Incline Barbell Chest Press (1011 Tempo, Max Lift)
Workout - 5 Consecutive Rounds of :40 Move 1 / :20 Move 2 / :30 Rest
TRX or Ring Chest Flyes (1011 Tempo) / TRX or Ring Chest Press (1011 Tempo)
Resistance Band / Cable + Strap Bent Over Lat Pull Downs (1011 Tempo, Max Lift) / Forearm Plank Hold (1011 Tempo)
Seated DB Bent Over Reverse Fly (1011 Tempo, Max Lift) / Tricep Bench Dips (1011 Tempo, Max Lift)
DB Skull Crushers (1011 Tempo, Max Lift) / DB Lateral Shoulder Raises (1011 Tempo, Max Lift)
DB Supinated Bicep Curl (1011 Tempo, Max Lift)/ Plank Jacks (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
12 Minute EMOM @ Each
EMOM 1
Minute 1 - 12 Dual DB Front Rack Squats + Pulse (1011 Tempo, Max Lift)
Minute 2 - 12 Sandbell Sew The Needles (1011 Tempo)
EMOM 2
Minute 1 - 12 KB Cossack Squats off Incline Block (1011 Tempo, Max Lift)
Minute 2 - 15 Pull Up Assist Band Good Mornings (1011 Tempo)
EMOM 3
Minute 1 - 10 Barbell Sumo Deadlift (1011 Tempo, Max Lift)
Minute 2 - 12/Side Mini Band Lateral Leg Extensions (1011 Tempo)
EMOM 4
Minute 1 - 12 Med Ball Butterfly Sit Ups (1011 Tempo, Max Lift)
Minute 2 - 15 Feet Elevated Hip Extensions (Off Med Ball, 1011 Tempo, Max Lift)
Burnout X 1 Round
30 Side Plank Leg Raises Per Side (1011 Tempo)
Mobility - :90 Hip & Quad Stretch
WEDNESDAY - TOTAL BODY STRENGTH
Reps of 10-9-8-7-6-5-4-3-2-1 @ Each 12 Minute Time Cap Lift
Lift 1 - KB Goblet Squats (1011 Tempo, Max Lift) / Pull Ups (1011 Tempo)
Lift 2 - Incline DB Chest Press + Pulse (1011 Tempo, Max Lift) / Rower Seat Pike Pull Ins (1011 Tempo)
Lift 3 - Overhead Weight Plate Forward Lunges (1011 Tempo, Max Lift) / Pull Up Assist Band Hammer Curls (1011 Tempo, Max Lift)
Lift 4 - Resistance Band or Cable Seated Face Pulls (1011 Tempo, Max Lift) / GHD Weighted Sit Ups (1011 Tempo, Max Lift)
Burnout X 3 Rounds
15 Standing DB Overhead Tricep Extensions (1011 Tempo, Max Lift)
12 DB Forward Shoulder Raises (1011 Tempo, Max Lift)
THURSDAY - UPPER BODY STRENGTH
12 Minute AMRAP @ Each
AMRAP 1
21 Russian KB Swings (1011 Tempo)
15 KB Single Arm Gorilla Rows Per Side (1011 Tempo, Max Lift)
9 1 Arm KB Push Presses Per Side (1011 Tempo, Max Lift)
AMRAP 2
21 Plank Bird Dogs (1011 Tempo, Max Lift)
15 DB Hammer Curls (1011 Tempo, Max Lift)
9 DB @ Chest Straight Leg Sit Ups (1011 Tempo, Max Lift)
AMRAP 3
21 Med Ball Crossover Push Ups (1011 Tempo, Max Lift)
15 Band Rear Delt Pull Aparts (1011 Tempo, Max Lift)
9 Plank Elevators (Down & up = 1, 1011 Tempo)
AMRAP 4
21 TRX / Ring Chest Flyes (1011 Tempo)
15 TRX / Ring Tricep Extensions (1011 Tempo, Max Lift)
9 GHD Iron Cross Per Side (1011 Tempo, Max Lift)
FRIDAY - LOWER BODY STRENGTH
5 Rounds of :50 Work / :10 Rest @ Each Circuit
Circuit 1
DB Goblet Bulgarian Split Squats (1011 Tempo, Max Lift)
DB Alternating Box Step Ups (1011 Tempo, Max Lift)
DB Russian Twists (1011 Tempo, Max Lift)
Circuit 2
Mini Band Lateral Squat Walks (1011 Tempo)
Reverse Crunches (1011 Tempo)
Hanging Oblique Knee Tucks + Mini Band (Above Knees, 1011 Tempo)
Circuit 3
Dual KB Deadlifts (1011 Tempo, Max Lift)
GHD Glute Ham Rise (1011 Tempo, Max Lift)
Glider Body Saws (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 7 Minute AMRAP
6 Strict Pull Ups (1011 Tempo)
5 Barbell Chest Press (1011 Tempo, Max Lift)
Workout - 6 Rounds of 3:00 Work / 1:30 Rest
6 Barbell or DB Thrusters (1011 Tempo, Max Lift)
9 Dual KB Alternating Bent Over Rows (1011 Tempo, Max Lift)
12 Barbell or DB Sumo Deadlifts (1011 Tempo, Max Lift)
Max Cardio - Bike / Row / Ski / Sprint
Post Workout - 3 Sets
10 Barbell Good Mornings (1011 Tempo, Max Lift)
15 V Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift - 3 Sets
12 Barbell Bent Over Rows (1011 Tempo, Max Lift)
12 Weight Plate Lateral Box Step-Ups (1011 Tempo, Max Lift)
Workout - 5 Sets, On a 3 Minute Clock, Complete:
24 DB Reverse Lunge + Supinated Bicep Curl (1011 Tempo, Max Lift)
-8 Push Ups (1011 Tempo)
THEN
As many reps as possible in time remaining of:
DB Snatches (1011 Tempo, Max Lift)
*2min Rest Between Sets
Burnout X 2 Sets
30 Tricep Box Dips (1011 Tempo, Max Lift)
25 Rower Seat Pike Pull Ins (1011 Tempo)
20 Unweighted Russian Twist (1011 Tempo)