SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
3 Rounds of :50/:10 @ Each Circuit
Circuit 1
Weight Plate Ground to Overhead
Circuit 2
Barbell Bent Over Reverse Grip Rows + Pulse
Med Ball Overhead Straight Leg Sit Ups
Circuit 3
Seated Alternating Single Arm DB Hammer Curl
Pike Shoulder Push Ups OR Handstand Holds
Burnout X 3 Rounds
200m Run / Row / Ski / Bike / Jump Rope X 100
15 Body Saws (Gliders, Rower Seat, Stability Ball)
TUESDAY - LOWER BODY STRENGTH
10 MInute Time Cap (Complete In Any Order)
75 Feet Anchored Sit Ups (Hold MB or DB Between Feet)
50 DB Goblet Split Lunges / Side (Use Padded Mat for Knee Tap)
10 Minute AMRAP
10 Minute Time Cap (Complete In Any Order)
100 Pull Up Assist Band Good Mornings
75 Mini Band Hip Extensions + Clams
50/50 Mini Band Plank Leg Raises
10 Minute AMRAP
WEDNESDAY - TOTAL BODY STRENGTH
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
KB Bulgarian Split Squats + :04 Descending Iso
Seated DB Supinated Curl + Arnold Press
THURSDAY - UPPER BODY STRENGTH
Pre Workout Lift
12/10/8/6/4 Reps, Progressive Overload
4 Rounds @ Each Circuit of
:60 Work Move 1
:30 Work Move 2
:30 Rest
Circuit 1 - DB Chest Flyes / Reverse Crunches
Circuit 2 - Resistance Band 1/2 Kneeling Face Pulls / Left Side Plank Hold
Circuit 3 - Barbell Upright Row / Right Side Plank Hold
Circuit 4 - DB Cross Body Curls / Strap + Resistance Band Tricep Extensions
Burnout X 1 Round
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)
Calf Raises (Off Plates) / Side
Set 2
Glider Hamstring Extensions (In & Out = 1)
Set 3
Hanging Knee to Pikes + Med Ball Tucked @ Knees
Set 4
Mini Band Hydrant Extensions / Side
Plate + Stability Ball Upper Core Crunches
Set 5
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 7 Minute AMRAP of 10 Reps Each
Barbell/DB/KB Sumo Deadlift + High Pull
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 V Ups
CARDIO
20 DB/Barbell Clean & Jerks
20 Single DB Devil Presses
20 Box Jumps or Steps
20 V Ups
CARDIO
10 DB/Barbell Clean & Jerks
10 Single DB Devil Presses
10 Box Jumps or Steps
10 V Ups
SUNDAY - TOTAL BODY STRENGTH
3 Round Superset in a 7 Minute Time Cap of 12 Reps Each Move Per Superset
Superset 1
DB Military Shoulder Press / DB Cross Body Curls
Superset 2
Barbell Front Squats / Stability Ball Straight Leg Rotations
Superset 3
Dual KB Bent Over Row / Weighted (On Hips) Hip Extensions
Superset 4
Barbell Floor Chest Press / Mounted Band Mid Chest Flyes
Superset 5
Med Ball Overhead Straight Leg Sit Ups / Plank Elevators
Superset 6