SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
6 Rounds in 12 Minute Time Cap
Set 1
12 TRX or Ring Chest Press + TRX or Ring Chest Flye (1 Fly, 1 Press = 1, 1011 Tempo)
15 Resistance Band + Strap / Cable Tricep Extension (1011 Tempo)
Set 2
8 Barbell Push Press (1011 Tempo, Max Lift)
15 Stability Ball Straight Leg Rotations (2=1, 1011 Tempo)
Set 3
10 GHD 1 Arm Overhead Oblique Sit Ups (1011 Tempo)
10 Supermans (1011 Tempo)
Set 4
10 Standing DB Supinated Curls (1011 Tempo, Max Lift)
10 Incline Chest Supported Dual DB Reverse Fly (1011 Tempo, Max Lift)
TUESDAY - LOWER BODY STRENGTH
8 Minutes Alternating :60 @ Each Move Per Set
Set 1
Kneeling TRX Core Extensions (1011 Tempo)
Mini Band + Plank Lateral Taps (1011 Tempo)
Set 2
Barbell Back Squats (1011 Tempo, Max Lift)
Hamstring Walkouts (1011 Tempo)
Set 3
Dual KB Goblet Bulgarian Split Squats (1011 Tempo, Max Lift)
Resistance Band / Cable Anti Press Rotations (1011 Tempo)
Set 4
Dual DB Front Rack Lateral Lunges (1011 Tempo, Max Lift)
Dual DB Front Rack Cyclist Squats (1011 Tempo, Max Lift)
Set 5
Trap Bar Deadlifts (1011 Tempo, Max Lift)
Med Ball Butterfly Sit Ups (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 7 Minute AMRAP @ Each
AMRAP 1
12 Incline DB Chest Flyes (1011 Tempo, Max Lift)
12 DB 1 Leg Deadlifts (Total Reps, 1011 Tempo, Max Lift)
AMRAP 2
12 KB Sumo Squats (1011 Tempo, Max Lift)
12 Dual KB Alternating Bent Over Rows (Total Reps, 1011 Tempo, Max Lift)
AMRAP 3
12 Barbell Viking Press (1011 Tempo, Max Lift)
12 Weight Plate Pullover + Dead Bugs (1011 Tempo, Max Lift)
Part 2 - 3 Rounds of :45 Work @ Each Move Per Circuit
Circuit 1
DB Supinated Curls (1011 Tempo, Max Lift)
Cable / Band Tricep Pull Down Extensions (1011 Tempo, Max Lift)
Circuit 2
TRX / Ring Pike Pull Ins (1011 Tempo)
Push Ups (1011 Tempo)
Circuit 3
Wall Balls (1011 Tempo, Max Lift)
Double Crunches (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
8 Minute Time Cap of 3 Rounds @ Each Station
Station 1 - 8 DB Chest Flyes (1011 Tempo, Max Lift) / 15 Seated DB Overhead Tricep Extension (1011 Tempo, Max Lift)
Station 2 -15 Hand Release Push Ups (1011 Tempo) / 12 Barbell Landmine Bus Drivers (1011 Tempo, Max Lift)
Station 3 - 12 Single KB Curl (1011 Tempo, Max Lift) / 8 Dual KB Arnold Presses (1011 Tempo, Max Lift)
Station 4 - 15 Standing Resistance or Cable Band Rows (1011 Tempo, Max Lift) / 12 TRX or Ring Reverse Flyes (1011 Tempo)
Station 5 - 15 Med Ball Go Get Ems (1011 Tempo, Max Lift) / 8 Barbell Reverse Grip Bent Over Row (1011 Tempo, Max Lift)
FRIDAY - LOWER BODY STRENGTH
Benchmark Lift - 6 Sets of 5 Reps (Progressive Overload)
Barbell Sumo Squats (1011 Tempo, Max Lift)
Workout - 30/20/10 Reps @ Each Set (All Reps Total, 12 Minute Time Cap)
Set 1
DB Goblet Cossack Squats (1011 Tempo, Max Lift)
Seated Mini Band Clams (1011 Tempo)
Weight Plate Pullovers + Static Leg Raise (1011 Tempo, Max Lift)
Set 2
Trap Bar Split Stance Deadlifts (1011 Tempo, Max Lift)
Glider Hamstring Extensions (1011 Tempo)
Hanging Oblique Single Leg Knee Tuck Ins (1011 Tempo)
Set 3
Weighted Hip Thrusts off Bench (1011 Tempo, Max Lift)
KB 45º Degree Reverse Lunges (1011 Tempo, Max Lift)
Stability Ball Straight Leg Rotations (2 = 1, 1011 Tempo, Max Lift)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 3 Rounds
1 Minute Wall Balls (1011 Tempo, Max Lift)
1 Minute Decline Push Ups off Plates (1011 Tempo)
1 Minute Handstand Hold OR Pike Hold (1011 Tempo)
1 Minute V Ups (1011 Tempo)
1 Minute Rest
15 Minute Time Cap
400m Run, 21 Glider Body Saws (1011 Tempo)
400m Run, 21 Barbell Overhead Squats (1011 Tempo, Max Lift)
200m Run, 15 Glider Body Saws (1011 Tempo)
200m Run, 15 Barbell Overhead Squats (1011 Tempo, Max Lift)
100m Run, 9 Glider Body Saws (1011 Tempo)
100m Run, 9 Barbell Overhead Squats (1011 Tempo, Max Lift)
15 Minute AMRAP of 14 Reps Per Move
TRX or Ring Bicep Curls (1011 Tempo)
Overhead DB Tricep Extensions (1011 Tempo, Max Lift)
KB Gorilla Rows (1011 Tempo, Max Lift)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout - 4 Sets (15 Minute Time Cap)
12 Barbell Back Rack Reverse Lunges (1011 Tempo, Max Lift)
10 Single Arm DB Bent Over Row Per Arm (1011 Tempo, Max Lift)
8 Strict Hanging Knees to Elbow (1011 Tempo)
Workout - 25 Minute AMRAP
50 Dual DB Alternating Box Step Ups (1011 Tempo, Max Lift)
50 ½ Kneeling Cable Lat Rows (1011 Tempo, Max Lift)
40 Dual DB Romanian Deadlifts (1011 Tempo, Max Lift)
40 Barbell Floor Chest Press (1011 Tempo, Max Lift)
30 V Ups (1011 Tempo)
30 Pull Up Assist Band Supinated Curls (1011 Tempo, Max Lift)
Post Workout X 3 Rounds
20 Resistance Band / Cable Tricep Pull Down Extensions (1011 Tempo, Max Lift)
20 Resistance Band / Cable Rear Delt Pull Aparts (1011 Tempo, Max Lift)