SPLIT STRENGTH GROUP FITNESS PROGRAMMING

PROGRAMMING KEY
PROGRAMMING KEY

MONDAY - UPPER BODY STRENGTH

Benchmark Lift - 6 Rounds of 8 Reps (Progressive Overload)

Incline Barbell Chest Press

Workout - 5 Consecutive Rounds of :40 Move 1 / :20 Move 2 / :30 Rest

TRX Chest Flyes / TRX Chest Press

Resistance Band + Strap Bent Over Lat Pull Downs / Forearm Plank Hold

Seated DB Bent Over Reverse Fly / Tricep Bench Dips

DB Skull Crushers / DB Lateral Shoulder Raises

DB Supinated Bicep Curl / Plank Jacks

Mobility - :90 90/90 Stretch

TUESDAY - LOWER BODY STRENGTH

12 Minute EMOM @ Each

EMOM 1

Minute 1 - 12 Dual DB Front Rack Squats + Pulse

Minute 2 - 12 Sandbell Sew The Needles

EMOM 2

Minute 1 - 12 KB Cossack Squats off Incline Block

Minute 2 - 15 Pull Up Assist Band Good Mornings

EMOM 3

Minute 1 - 10 Barbell Sumo Deadlift

Minute 2 - 15 TRX Squat Jumps

EMOM 4

Minute 1 - 12 Med Ball Butterfly Sit Ups

Minute 2 - 15 Feet Elevated Hip Extensions (Off Med Ball)

Burnout X 1 Round

30 Side Plank Leg Raises Per Side

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 / TRX Pull Ups

Lift 2 - Incline DB Chest Press + Pulse / Rower Seat Pike Pull Ins

Lift 3 - Overhead Weight Plate Forward Lunges / Pull Up Assist Band Hammer Curls

Lift 4 - Resistance Band Seated Face Pulls / GHD Weighted Sit Ups

Burnout X 3 Rounds

15 Standing DB Overhead Tricep Extensions

12 DB Forward Shoulder Raises

Mobility - :90 Low Lunge Rotations

THURSDAY - UPPER BODY STRENGTH

12 Minute AMRAP @ Each

AMRAP 1

21 Russian KB Swings

15 KB Single Arm Gorilla Rows Per Side

9 1 Arm KB Push Presses Per Side

AMRAP 2

21 Plank Bird Dogs

15 DB Hammer Curls

9 DB @ Chest Straight Leg Sit Ups

AMRAP 3

21 Med Ball Crossover Push Ups

15 Med Ball Wall Balls

9 Med Ball Oblique Wall Slams Per Side

AMRAP 4

21 TRX Chest Flyes

15 TRX Tricep Extensions

9 GHD Iron Cross Per Side

Mobility - :90 Pigeon Pose

FRIDAY - LOWER BODY STRENGTH

5 Rounds of :50 Work / :10 Rest @ Each Circuit

Circuit 1

DB Goblet Bulgarian Split Squats

DB Alternating Box Step Ups

DB Russian Twists

Circuit 2

Mini Band Lateral Squat Walks

Reverse Crunches

Hanging Oblique Knee Tucks + Mini Band (Above Knees)

Circuit 3

Dual KB Deadlifts

GHD Glute Ham Rise

Glider Body Saws

Mobility - :90 Seated Hamstring Stretch

SATURDAY - STRENGTH & CONDITIONING

Pre Workout - 7 Minute AMRAP

6 Strict Pull Ups

5 Barbell Chest Press

Workout - 6 Rounds of 3:00 Work / 1:30 Rest

6 Barbell or DB Thrusters

9 Dual KB Alternating Bent Over Rows

12 Barbell or DB Sumo Deadlifts

Max Cardio - Bike / Row / Ski / Sprint

Post Workout - 3 Sets

10 Barbell Good Mornings

15 V Ups

Mobility - :90 Glute Stretch

SUNDAY - TOTAL BODY STRENGTH

Pre Workout Lift - 3 Sets

12 Barbell Bent Over Rows

12 Weight Plate Lateral Box Step-Ups

Workout - 5 Sets, On a 3 Minute Clock, Complete:

24 DB Reverse Lunge + Supinated Bicep Curl

-8 Push Ups

THEN

As many reps as possible in time remaining of:

DB Snatches

*2min Rest Between Sets

Burnout X 2 Sets

30 Tricep Box Dips

25 Rower Seat Pike Pull Ins

20 Unweighted Russian Twist

Mobility - :90 Lunge + Side Bench