SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
5 Rounds of :50/:10 @ Each Circuit
Circuit 1
Weight Plate Ground to Overhead (1011 Tempo)
TRX Face Pulls (1011 Tempo)
Circuit 2
Barbell Bent Over Reverse Grip Rows + Pulse (1011 Tempo, Max Weight)
Tricep Push Ups (1011 Tempo)
Circuit 3
Incline Bench DB Chest Flyes (1011 Tempo, Max Weight)
Seated Alternating Single Arm DB Hammer Curl (1011 Tempo, Max Weight)
Circuit 4
Med Ball Overhead Straight Leg Sit Ups (1011 Tempo)
15 Body Saws (Gliders, Rower Seat, Stability Ball, 1011 Tempo)
Burnout X 1 Round - 30 Side Plank Dips (Per Side, 1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
10 MInute Time Cap (Complete In Any Order)
100 Bodyweight Squats (1011 Tempo)
75 Feet Anchored Sit Ups (Hold MB or DB Between Feet, 1011 Tempo)
50 DB Goblet Split Lunges / Side (Use Padded Mat for Knee Tap, (1011 Tempo, Max Weight)
10 Minute AMRAP
15 TRX Squat Jumps (1011 Tempo)
15 TRX Core Extensions (1011 Tempo)
15 Barbell Sumo Deadlifts (1011 Tempo, Max Weight)
10 Minute Time Cap (Complete In Any Order)
100 Pull Up Assist Band Good Mornings (1011 Tempo)
75 Mini Band Hip Extensions + Clams (1011 Tempo)
50/50 Mini Band Plank Leg Raises (1011 Tempo)
10 Minute AMRAP
8 Barbell Back Squats (1011 Tempo, Max Weight)
15 Med Ball Wall Balls (1011 Tempo)
25 KB Russian Swings (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
KB Bulgarian Split Squats (1011 Tempo, Max Weight)
Seated DB Supinated Curl + Arnold Press (1011 Tempo, Max Weight)
DB Push Ups + Plank Renegade Row (Each Side, 1011 Tempo)
GHD Sit Ups / Feet Anchored Sit Ups (1011 Tempo)
Trap Bar Deadlifts (1011 Tempo, Max Weight)
Weight Plate Dead Bugs + Pullover (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
Pre Workout Lift
10/8/6/4/2/1 Reps, Progressive Overload ((1011 Tempo, Max Weight)
4 Rounds @ Each Circuit of
:60 Work Move 1
:30 Work Move 2
:30 Rest
Circuit 1 - DB Chest Flyes (1011 Tempo) / Reverse Crunches (1011 Tempo)
Circuit 2 - Resistance Band / Cable 1/2 Kneeling Face Pulls (1011 Tempo) / Left Side Plank Hold
Circuit 3 - Barbell Upright Row (1011 Tempo) / Right Side Plank Hold
Circuit 4 - DB Cross Body Curls(1011 Tempo) / Strap + Resistance Band / Cable Tricep Extensions (1011 Tempo)
Burnout X 1 Round
25/25 Plate Overhead Oblique Crunches (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
21/15/9 Reps Per Move @ Each Set w/ 9 Minute Time Cap
Set 1
Plate Deficit KB Sumo Squats (Feet on Plates, Get Low, 1011 Tempo, Max Weight)
Calf Raises (Off Plates) / Side (1011 Tempo)
Set 2
DB Reverse Lunge / Side (1011 Tempo, Max Weight)
Glider Hamstring Extensions (In & Out = 1, 1011 Tempo)
Set 3
Hanging Knee to Pikes + Med Ball Tucked @ Knees (1011 Tempo)
GHD Glute Leg Extensions (1011 Tempo)
Set 4
Mini Band Hydrant Extensions / Side (1011 Tempo)
Plate + Stability Ball Upper Core Crunches (1011 Tempo)
Set 5
Barbell Deadlifts (1011 Tempo, Max Weight)
Weight Plate Russian Twists / Side (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 7 Minute AMRAP of 10 Reps Each
Barbell/DB/KB Sumo Deadlift + High Pull (1011 Tempo, Max Weight)
Cable / Resistance Band Tricep Pull Down Extensions (1011 Tempo)
DB Supinated Bicep Curls (1011 Tempo, Max Weight)
Workout
40 / 20 / 10 Reps of Each w/ 100 Single Jump Rope or 200m Run/Bike/Ski/Row Between Each Set (50s then cardio, 40s then cardio, etc)
CARDIO
40 Med Ball Wall Balls (1011 Tempo)
40 DB/Barbell Deadlift (1011 Tempo, Max Weight)
40 Box Jumps or Steps (1011 Tempo)
40 V Ups (1011 Tempo)
CARDIO
20 DB/Barbell Clean (1011 Tempo)
20 Single DB Devil Presses (1011 Tempo)
20 Box Jumps or Steps (1011 Tempo)
20 V Ups (1011 Tempo)
CARDIO
10 DB/Barbell Clean (1011 Tempo)
10 Single DB Devil Presses (1011 Tempo)
10 Box Jumps or Steps (1011 Tempo)
10 V Ups (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
3 Round Superset in a 7 Minute Time Cap of 12 Reps Each Move Per Superset. (Max Weights)
Superset 1
DB Military Shoulder Press (1011 Tempo) / DB Cross Body Curls (1011 Tempo)
Superset 2
Barbell Front Squats (1011 Tempo) / Stability Ball Straight Leg Rotations (1011 Tempo)
Superset 3
Dual KB Bent Over Row (1011 Tempo) / Weighted (On Hips) Hip Extensions (1011 Tempo)
Superset 4
Barbell Floor Chest Press (1011 Tempo) / Cable / Band Mid Chest Flyes (1011 Tempo)
Superset 5
Med Ball Overhead Straight Leg Sit Ups (1011 Tempo) / Plank Elevators (1011 Tempo)
Superset 6
DB Single Leg Deadlifts (1011 Tempo) / TRX Tricep Extensions (1011 Tempo)