SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10 Minute Time Cap @ Each Lift w/ Reps of 15 / 15 / 12 / 12 / 10 / 10
Lift 1
Dual KB Seated Military Shoulder Press (3011 Tempo)
TRX Tricep Extensions (1031 Tempo)
Lift 2
DB 1 Arm Bent Over Rows Per Side (Off Bench, 1031 Tempo)
DB Reverse Grip Bicep Curls (Seated on Bench, 1031 Tempo)
Lift 3
Weight Plate Deficit Push Ups (1311 Tempo)
Weight Plate Pullovers (Legs Raised, 1311 Tempo)
Lift 4
Barbell Landmine Viking Press (1031 Tempo)
Resistance Band / Cable Mid Flyes (1031 Tempo)
TUESDAY - LOWER BODY STRENGTH
6 Rounds of :40 Work / :15 Rest Transitions @ Each Move Per Circuit
Circuit 1
Barbell Back Squats (Light Weight) (3011 Tempo)
Pull Up Assist Band Good Mornings (3011 Tempo)
Circuit 2
1 Leg Hip Thrusts, Weight @ Hips Optional (Off Bench, 3011 Tempo)
Incline Side Plank Dips (Off Bench, 1011 Tempo)
Circuit 3
Bench/Box DB Lateral Up & Overs (1011 Tempo)
Russian KB Swings (Heavy, 1011 Tempo)
Circuit 4
Dual DB Split Stance Deadlifts (3011 Tempo)
High Plank Hold (1011 Tempo)
Burnout X 1 Round - 30 Mini Band Seated Clams (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each
AMRAP 1
15 DB Chest Press + Pulse (3011 Tempo)
To FAIL: Box Tricep Dips (1011 Tempo)
AMRAP 2
8 DB Box Step Ups Per Side +DB Supinated Curls (1011 Tempo)
12 1-Arm DB Push Press Per Side (1011 Tempo)
AMRAP 3
15 KB Deficit Sumo Squats (Off Plates or Raised Platform, 3011 Tempo)
15 1-Arm KB Row Per Side
AMRAP 4
12 GHD + Weight Plate Sit Ups (3011 Tempo)
12 Barbell Single Leg Deadlifts Per Side (3011 Tempo)
AMRAP 5
15 Landmine Bus Drivers (1011 Tempo)
15 Med Ball Butterfly Sit Ups (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
8 Consecutive Rounds of :30 of :06 Descending Eccentrics / :20 Iso Holds / :10 Rest Per Move
Incline Racked Bar Push Ups (Hold @ Bottom During ISOs)
Seated Lat Cable/Band Rows (Hold @ Full Pull on ISOs)
Weight Plate Pullovers (Hold @ Full Extension on ISOs)
Seated DB Military Press (Hold @ 90 Degree @ Bottom)
DB Chest Flyes (Hold @ Full Extensions)
KB Gorilla Rows (Hold @ Top)
Post Workout X 5 Rounds of 10 Reps Each
DB Zottman Bicep Curls (3011 Tempo)
Hand Release Push Ups (3011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Benchmark LIft - 15 / 15 / 12 / 10 Trap Bar Deadflits
4 Rounds of :45 Work / :15 Rest Per Move @ Each Circuit
Circuit 1
KB Romanian Deadlifts (3011 Tempo)
PVC Pipe Resisted Dead Bugs (1011 Tempo)
Circuit 2
GHD Glute Ham Extension (3011 Tempo)
DB Front Squats (3011 Tempo)
Circuit 3
Glider Mountain Climbers (1011 Tempo)
Stability Ball Straight Leg Rotations (1011 Tempo)
Circuit 4
TRX Core Extension (3011 Tempo)
KB Goblet Bulgarian Split Squats (3011 Tempo)
Circuit 5
Mini Band Hydrant Extensions (1011 Tempo)
Mini Band Lateral Squat Walks (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 3 Sets
8 Dual DB Bent Over Rows w/ Underhand Grip (1031 Tempo)
6 Barbell Front Squats (3011 Tempo)
8 Ring Dips / Chest Dips / Tricep Box Dips (1011 Tempo)
Workout: 30-20-10
Calorie Row (1011 Tempo)
Single DB Box Step Ups (1011 Tempo)
THEN
10-20-30
DB/KB Hang Snatches (1011 Tempo)
Med Ball Wall Balls (1011 Tempo)
Burnout X 1 Round
30 Rower Seat / Glider Pike Pull Ins (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift: 3 Sets
15 DB Push Press (1011 Tempo)
15 Barbell Good Mornings (3011 Tempo)
15 Ring or TRX Rows (1031 Tempo)
Workout: 6 Rounds w/ 35 Minute Time Cap
15 Hanging Knee Tucks w/ MB Squeeze @ Knees (1031 Tempo)
20 Hand Release Push Ups (3011 Tempo)
15 Barbell Back Squats (3011 Tempo)
20 Med Ball Butterfly Sit Ups (1011 Tempo)
Burnout X 3 Rounds
25 Hollow Rocks (1011 Tempo)
15 DB Hammer Curls (1031 Tempo)
15 DB Overhead Tricep Extensions (3011 Tempo)