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