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 (1011 Tempo)
TRX Tricep Extensions (1411 Tempo)
Lift 2
DB 1 Arm Bent Over Rows Per Side (Off Bench, 1411 Tempo)
DB Reverse Grip Bicep Curls (Seated on Bench, 1011 Tempo)
Lift 3
Weight Plate Deficit Push Ups (1311 Tempo)
Weight Plate Pullovers (Legs Raised, 1311 Tempo)
Lift 4
Barbell Landmine Viking Press (1411 Tempo)
Resistance Band / Cable Mid Flyes (1311 Tempo)
TUESDAY - LOWER BODY STRENGTH
8 Rounds of :30 Work @ Each Move Per Circuit
Circuit 1
Barbell Back Squats (Light Weight)
Barbell Good Mornings
Circuit 2
1 Leg Hip Thrusts (Off Bench)
Incline Side Plank Dips (Off Bench)
Circuit 3
Bench/Box Lateral Up & Overs
Russian KB Swings
Circuit 4
DB Split Stance Deadlifts
High Plank Hold
WEDNESDAY - TOTAL BODY STRENGTH
8 Minute AMRAP @ Each
AMRAP 1
15 DB Chest Press + Pulse
To FAIL: Box Tricep Dips
AMRAP 2
12 KB Box Step Ups Per Side
12 1-Arm KB Push Press Per Side
AMRAP 3
15 DB Supinated Curls
15 1-Arm DB Row Per Side
AMRAP 4
12 GHD + Weight Plate Sit Ups
12 Barbell Single Leg Deadlifts Per Side
AMRAP 5
15 Landmine Bus Drivers
15 Med Ball Butterfly Sit Ups
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 Band Rows (Hold @ Full Pull on ISOs)
Weight Plate Pullovers (Hold @ Full Extension on ISOs)
Seated DB Military Press (Hold @ 90 Degree @ Bottom)
Band/Cable Mid Chest Flyes (Hold @ Full Extensions)
KB Gorilla Rows (Hold @ Top)
Post Workout X 5 Rounds of 10 Reps Each
DB Zottman Bicep Curls
Hip Extensions
Hand Release Push Ups
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
Goblet KB Box Squats
PVC Pipe Resisted Dead Bugs
Circuit 2
GHD Glute Ham Extension
DB Front Squats
Circuit 3
Glider Mountain Climbers
BOSU Iron Crosses
Circuit 4
TRX Core Extension
KB Goblet Bulgarian Split Squats
Circuit 5
Mini Band Hydrant Extensions
Mini Band Lateral Squat Walks
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 3 Sets
8 Dual DB Bent Over Rows w/ Underhand Grip
6 Barbell Front Squats
8 Ring Dips / Chest Dips / Tricep Box Dips
Workout: 30-20-10
Calorie Row
Single DB Box Step Ups
THEN
10-20-30
DB/KB Hang Snatches
Med Ball Wall Balls
Burnout X 1 Round
30 Rower Seat / Glider Pike Pull Ins
SUNDAY - TOTAL BODY STRENGTH
Pre Workout Lift: 3 Sets
15 DB Push Press
15 Barbell Good Mornings
15 Ring or TRX Rows
Workout: 6 Rounds w/ 35 Minute Time Cap
15 Calorie Assault Bike / Ski / Row
20 Hand Release Push Ups
15 Barbell Back Squats
20 Med Ball Butterfly Sit Ups
Burnout X 3 Rounds
25 Hollow Rocks
15 DB Hammer Curls
15 DB Overhead Tricep Extensions