SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
10/8/6/4 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Chest Fly (4011 Tempo)
Seated DB Bent Over Reverse Fly (1011 Tempo)
Seated Alternating Hammer Curls (1041 Tempo)
LIft 2
Barbell Shoulder Press (4011 Tempo)
Cable / Resistance Band Tricep Pull Down Extension (1041 Tempo)
Weight Plate Russian Twists (1011 Tempo)
Lift 3
Pull Ups / Band Assisted Pull Ups / Jumping Pull Ups (1041 Tempo)
Wall Sit + KB Supinated Curls (1011 Tempo)
Supermans (1011 Tempo)
Lift 4
Plank Shoulder Taps / Per Side (1011 Tempo)
TRX Face Pulls (1041 Tempo)
Hanging Knee Tucks (1041 Tempo)
TUESDAY - LOWER BODY STRENGTH
15/12/10/8/6 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Forward Lunges + Pulse @ Bottom (4011 Tempo)
Mini Banded Donkey Kicks (In a Bear Plank Hold, 1011 Tempo)
LIft 2
KB Goblet Cyclist Squats (4011 Tempo)
Deadbugs (PVC Pipe Assist Resistance, 1011 Tempo)
Lift 3
Trap Bar Deadlift (4011 Tempo)
Plank Leg Raises (Mini Band Optional, 1011 Tempo)
Lift 4
GHD Prone Extension (1011 Tempo)
Med Ball Butterfly Sit Ups (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 Reps @ Each Lift (12 Minute Cap)
Lift 1
DB Goblet Split Stance Squats (4011 Tempo)
DB Renegade Rows (1011 Tempo)
DB Pullovers (4011 Tempo)
LIft 2
DB Supinated Curl + Arnold Press (1011 Tempo)
Hollow Rocks (1011 Tempo)
DB Romanian Deadlifts (4011 Tempo)
Lift 3
Med Ball Wall Balls (1011 Tempo)
Med Ball Toe Touches (1011 Tempo)
KB Farmer Walk (Steps = Reps, 1011 Tempo)
Lift 4
GHD Prone Extension (1041 Tempo)
TRX Core Extensions (4011 Tempo)
Side Plank Reach Thru / Side (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift 6 Sets X 8 Reps
Barbell Bent Over Row (1041 Tempo)
10/8/6/4 @ Each Lift Progressive Overload
(8 Minute Time Cap Per Lift)
Lift 1
DB Chest Press (1041 Tempo)
Reverse Crunch (1041 Tempo)
LIft 2
Tricep Box Dips (4011 Tempo)
KB Gorilla Rows / Side (1041 Tempo)
Lift 3
Pull Ups (Band Assist - as needed, 4011 Tempo)
Cable / Band Anti Press Rotations / Side (1041 Tempo)
Lift 4
TRX/Ring Face Pulls (1041 Tempo)
TRX/Ring Bicep Curls (1041 Tempo)
FRIDAY - LOWER BODY STRENGTH
12/10/8/6 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Bulgarian Split Squats / Side (4011 Tempo)
Mini Band Glute Bridge March / Side (1011 Tempo)
LIft 2
Barbell Sumo Deadlifts (4011 Tempo)
Weighted Star Crunches / Side (1011 Tempo)
Lift 3
KB Cossack Squats / Side (4011 Tempo)
KB Sew The Needles (1011 Tempo)
Lift 4
GHD Glute Ham Rise (4011 Tempo)
Weighted (DB) Hip Thrusts off Bench (4011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 10 Minute AMRAP
200m Run / 8 Calorie - Assault Bike / Row / Ski
15 TRX/Ring Rows (1041 Tempo)
12 DB Hammer Curls (1041 Tempo)
Workout: 8 Minute AMRAPs @ Each, 2min REST between Lifts
Lift 1 - 12 Reps @ Each Move
KB Goblet Lateral Lunges / Side (4011 Tempo)
Russian KB Swings (1011 Tempo)
Lift 2 - 15 Reps @ Each
Med Ball Tricep Push Ups (1011 Tempo)
Resistance Band/Cable Lat Pull Downs (1041 Tempo)
Lift 3 - 10 Reps @ Each
DB Single Arm Snatches / Side (1011 Tempo)
Glider/Rower Seat Pike Pull Ins (1041 Tempo)
SUNDAY - TOTAL BODY STRENGTH
3 Rounds of :45 Work / :15 Rest Per Move Per Circuit
Circuit 1
DB Front Rack Reverse Lunges (4011 Tempo)
DB Push Press (1011 Tempo)
DB Hammer Curls (1041 Tempo)
Circuit 2
Hanging Pike Raise (1041 Tempo)
Ring Tricep Extensions (4011 Tempo)
Barbell Landmine Viking Front Squats (4011 Tempo)
Circuit 3
Dual KB Floor Chest Press (4011 Tempo)
KB Deadlift (4011 Tempo)
Supermans (1011 Tempo)
Circuit 4
Weight Plate Ground to Overhead Lifts (1011 Tempo)
Weight Plate Pullover (4011 Tempo)
TRX Chest Flyes (4011 Tempo)