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 :02 ISO @ Bottom
Seated DB Military Shoulder Press
Hanging Knee Tucks
LIft 2
DB Bent Over Reverse Fly w/ :02 ISO @ Top
Resistance Band Tricep Pull Down Extension w/ :03 Eccentric
Weight Plate Russian Twists
Lift 3
Single Arm Lat Pulldown w/ :03 Eccentric
Wall Sit + KB Supinated Curls
Supermans
Lift 4
Plank Shoulder Taps / Per Side
TRX Face Pulls
Landmine Single Arm Bent Over Row / Per Side
TUESDAY - LOWER BODY STRENGTH
12/10/8/6 @ Each Lift Progressive Overload
(10 Minute Time Cap Per Lift)
Lift 1
DB Forward Lunges
Mini Banded Donkey Kicks (In a Bear Plank Hold)
Mini Band High Plank Lateral Taps
LIft 2
Weight Plate Overhead Cyclist Squats
TRX Split Stance Squat Jumps
Deadbugs (PVC Pipe Assist)
Lift 3
Dual KB Deadlift w/ :03 ISO @ Bottom
Plank Leg Raises
KB Russian Swings
Lift 4
GHD Prone Extension + :03 ISO @ Top
Assault Bike
Med Ball Butterfly Sit Ups
WEDNESDAY - TOTAL BODY STRENGTH
21/15/9 Reps @ Each Lift (12 Minute Cap)
Progressive Overload
Lift 1
DB Goblet Split Stance Squats
DB Renegade Rows
DB Pullovers
LIft 2
DB Supinated Curl + Arnold Press
Hollow Rocks
DB Romanian Deadlifts
Lift 3
Med Ball Wall Balls
Med Ball Toe Touches
KB Farmer Walk (Steps = Reps)
Lift 4
GHD Prone Extension
TRX Core Extensions
Side Plank Reach Thru / Side
THURSDAY - UPPER BODY STRENGTH
Benchmark Lift 6 Sets X 8 Reps
10/8/6/4 @ Each Lift Progressive Overload
(8 Minute Time Cap Per Lift)
Lift 1
DB Chest Press + :02 ISO @ Bottom
Reverse Crunch
LIft 2
Tricep Box Dips
Weight Plate Bear Hug Box Step Ups
Lift 3
Pull-ups (Band Assist - as needed)
Med Ball Oblique Wall Slams / Side
Lift 4
Resistance Band Half Kneeling Face Pulls
TRX Bicep Curls
FRIDAY - LOWER BODY STRENGTH
12/10/8/6 @ Each Lift Progressive Overload
(8 Minute Time Cap Per Lift)
Lift 1
DB Bulgarian Split Squats / Side
Mini Band Glute Bridge March / Side
LIft 2
Barbell Sumo Deadlifts
Weighted Star Crunches / Side
Lift 3
KB Cossack Squats / Side + :03 ISO @ Bottom
KB Sew The Needles
Lift 4
GHD Glute Ham Rise
.10 Assault Bike / 100m Row / 100m Ski
SATURDAY - STRENGTH & CONDITIONING
Pre Workout: 10 Minute AMRAP
200m Run
12 Calorie - Assault Bike / Row / Ski
15 TRX Rows
Workout: 8 Minute AMRAPs @ Each, 2min REST between Lifts
Lift 1 - 12 Reps @ Each Move
KB Goblet Lateral Lunges / Side
Russian KB Swings
Lift 2 - 15 Reps @ Each
Med Ball Tricep Push Ups
Resistance Band Lat Pull Downs
Lift 3 - 10 Reps @ Each
DB Single Arm Snatches / Side
Glider Pike Pull Ins
SUNDAY - TOTAL BODY STRENGTH
3 Rounds of :45 Work / :15 Rest Per Move Per Circuit
Circuit 1
DB Front Rack Reverse Lunges
DB Push Press
DB Hammer Curls
Circuit 2
Hanging Pike Raise
Ring Tricep Extensions
Barbell Landmine Viking Front Squats
Circuit 3
Dual KB Floor Chest Press
KB Deadlift + Upright Row
Supermans
Circuit 4
Weight Plate Ground to Overhead Lifts
Weight Plate Pullover
TRX Chest Flyes