SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
15 Minute AMRAP 1
15 Seated DB Upright Rows + Hammer Curl
15 Incline Bench DB Reverse Flyes
15 Minute AMRAP 2
15 Resistance Band/Cable Tricep Pulldown Extensions
12 Alternating Hanging Oblique Knee Tuck Ins
15 Minute AMRAP 3
TUESDAY - LOWER BODY STRENGTH
Pre Workout Benchmark Lift
4 X 6-8 Reps, Progressive Overload
Workout
6 Rounds of :45 Work / :15 Rest Per Movement
TRX Squat Jumps (Focus on Depth)
Weight Plate Overhead Straight Leg Sit Ups
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 4 Rounds Alternating :50 Work / :10 Rest @ Each Move
A - DB Chest Press / DB Pullovers
B - KB Sumo Squats / Hamstring Walkouts
C - DB Military Press / DB Overhead Tricep Extension
D - Barbell Curls / Pull Ups
Part 2 - 16 Minute AMRAP
THURSDAY - UPPER BODY STRENGTH
8 Minute AMRAP @ Each of 8 Reps Per Move
AMRAP 1 - KB Floor Chest Press / KB Woodchoppers Per Side
AMRAP 2 - Barbell Bent Over Row / Glider Body Saws
AMRAP 3 - Landmine Viking Press / Resistance Band Lat Pull Downs
AMRAP 4 - GHD Prone Extensions / Reverse Crunches
AMRAP 5 - DB Tricep Skull Crushers / DB Cross Body Curls
FRIDAY - LOWER BODY STRENGTH
8 EMOM @ Each
EMOM 1 - 8 Dual KB Forward Lunges / 6 KB Goblet Squats
EMOM 2 - 10 Trap Bar Romanian Deadlifts / 8 Calf Raises
EMOM 3 - 8 Barbell Landmine Bus Drivers / 6 Squat Jumps
EMOM 4 - 8 Plate Pullovers + Static Leg Raise / Plank Hold Until Next Minute
EMOM 5 - 10 Mini Band Lateral Squat Walks / 10 Mini Band Donkey Kicks
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
Dual DB/KB/Barbell Complex - 5 Sets
5 DB/KB/Barbell Hang Clean + Strict Press
5 DB/KB/Barbell Bent Over Rows
10 DB/KB/Barbell Forward Lunges (as heavy as possible)
Workout - 4 Rounds
14 DB/KB/Barbell Bench or Floor Chest Press
7 DB/KB/Barbell Front Squats
Post Workout X 1 Round
SUNDAY - TOTAL BODY STRENGTH
6 Rounds of :45 Work / :15 Rest @ Each Move
DB Tricep Push Up + Plank Row
Weight Plate Overhead Forward Lunge / OH Squat / Forward Lunge
Single Arm Viking Press (Alternate / Round)