SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
15 Minute AMRAP 1
15 Incline DB Chest Press (1411 Tempo)
15 Seated DB Upright Rows + Hammer Curl (1011 Tempo)
15 Incline Bench DB Reverse Flyes (1411 Tempo)
15 Minute AMRAP 2
15 Resistance Band/Cable Tricep Pulldown Extensions (1011 Tempo)
12 Alternating Hanging Oblique Knee Tuck Ins (1411 Tempo)
12 Barbell Good Mornings (1011 Tempo)
15 Minute AMRAP 3
15 KB 1 Arm Push Press / Side (1011 Tempo)
15 Glider Body Saws (1411 Tempo)
15 Russian KB Swings (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
Pre Workout Benchmark Lift
4 X 6-8 Reps, Progressive Overload
Barbell Front Squat (1411 Tempo)
Workout
6 Rounds of :45 Work / :15 Rest Per Movement
DB Bulgarian Split Squats (1411 Tempo)
Glider Hamstring Extensions (1011 Tempo)
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo)
Barbell Back Rack Cossack Squats (Alternating) (1411 Tempo)
KB Deficit Deadlifts (Feet raised) (1011 Tempo)
Med Ball Raised Feet Hip Extensions (1411 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
Part 1 - 4 Rounds Alternating :50 Work / :10 Rest @ Each Move
A - DB Chest Press (1411 Tempo) / DB Pullovers (1411 Tempo)
B - KB Sumo Squats (1411 Tempo) / Hamstring Walkouts (1011 Tempo)
C - DB Military Press (1411 Tempo) / DB Overhead Tricep Extension (1411 Tempo)
D - EZ Bar Bicep Curls (1011 Tempo) / Pull Ups (1411 Tempo)
Part 2 - 16 Minute AMRAP
12 Barbell Viking Press (1411 Tempo, ISO hold @ bottom of rep)
12 MB Goblet Reverse Lunges (1011 Tempo)
12 Resistance Band / Cable Anti Rotation Press (1411 Tempo)
20 Stability Ball Straight Leg Rotations (1011 Tempo)
Mobility - :90 90/90 Stretch
THURSDAY - UPPER BODY STRENGTH
8 Minute AMRAP @ Each of 8 Reps Per Move
AMRAP 1 - KB Floor Chest Press (1411 Tempo) / KB Woodchoppers Per Side (1011 Tempo)
AMRAP 2 - Barbell Bent Over Row (1411 Tempo) / Glider Body Saws (1411 Tempo)
AMRAP 3 - Landmine Viking Press (1011 Tempo) / Resistance Band Lat Pull Downs (1411 Tempo)
AMRAP 4 - GHD Prone Extensions (1411 Tempo) / Reverse Crunches (1411 Tempo)
AMRAP 5 - DB Tricep Skull Crushers (1411 Tempo) / DB Cross Body Curls (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
8 EMOM @ Each
EMOM 1 - 8 Dual KB Forward Lunges (1011 Tempo) / 6 KB Goblet Squats (1411 Tempo)
EMOM 2 - 10 Trap Bar Romanian Deadlifts (1011 Tempo) / 8 Calf Raises (w/ Trap bar or weights, 1011 Tempo)
EMOM 3 - 8 Barbell Landmine Bus Drivers (1011 Tempo) / 6 Squat Jumps (Bodyweight, 1011 Tempo)
EMOM 4 - 8 Plate Pullovers + Static Leg Raise (1411 Tempo) / Plank Hold Until Next Minute
EMOM 5 - 10 Mini Band Lateral Squat Walks (1011 Tempo) / 10 Mini Band Donkey Kicks (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout
Dual DB/KB/Barbell Complex - 5 Sets
5 DB/KB/Barbell Hang Clean + Strict Press (1011 Tempo)
5 DB/KB/Barbell Bent Over Rows (1411 Tempo)
10 DB/KB/Barbell Forward Lunges (as heavy as possible, (1011 Tempo)
Workout - 4 Rounds
14 DB/KB/Barbell Bench or Floor Chest Press (1411 Tempo)
7 DB/KB/Barbell Front Squats (1411 Tempo)
10 Burpee Bar Jump Overs (1011 Tempo)
Post Workout X 1 Round
100 Pull Up Assist Band Good Mornings (1011 Tempo)
100 Resistance Band Rear Delt Pull Aparts (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
6 Rounds of :45 Work / :15 Rest @ Each Move
DB Tricep Push Up + Plank Row (1011 Tempo)
Stability Ball Body Saws (1411 Tempo)
Weight Plate Overhead Forward Lunge / OH Squat / Forward Lunge (0411 Tempo)
Single Arm Viking Press (Alternate / Round, 1411 Tempo)
TRX Tricep Extensions (1411 Tempo)
Resistance Band / Cable + Rope Bicep Curl (1011 Tempo)
Hanging Knee Tuck to Pike Raises (1411 Tempo)