SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
12 Minute Time Cap @ Each LIft Reps of 10 / 8 / 6 / 4 Per Move, Increasing Weight Each TIme Reps Drop
Lift 1
Dual KB Bent Over Rows w/ :04 Iso Hold
LIft 2
Seated DB Hammer Curl + Lateral Shoulder Raise
DB Tricep Skull Crushers + :04 Iso Hold
Lift 3
Weight Plate Pullovers + Static Leg Raise
Lift 4
TUESDAY - LOWER BODY STRENGTH
8 Rounds of :45 Work / :15 Rest Per Move @ Each Lift Circuit
Lift Circuit 1
Pull Up Assist Band Good Mornings
Circuit 2
Barbell Landmine Split Lunges (Alternate Sides/Round)
Barbell Landmine Oblique 1/2 Moons
Circuit 3
Deficit KB Sumo Deadlifts (Standing on Blocks)
Circuit 4
Circuit 5
Med Ball Bear Hug Cossack Squats (Alternating)
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAPs @ Each
AMRAP 1
6 KB 1 Arm Bent Over Rows Per Side
AMRAP 2
10 DB Forward + Lateral Shoulder Raise
AMRAP 3
6 Pull Ups or TRX Inverted Rows
6 Barbell Back Rack Box Step Up Per Side
AMRAP 4
12 DB Overhead Tricep Extensions
THURSDAY - UPPER BODY STRENGTH
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
Burnout @ End - 3 Rounds of 8 Reps Each
8 Calorie Ski / Row / Assault Bike / 100m Run
FRIDAY - LOWER BODY STRENGTH
Benchmark Lift - 15/12/10/8/2, Progressive Overload
10 Minute Time Cap @ Each w/ Reps of 18 / 12 / 6 Per Move (Total Reps)
Set #1
Barbell Back Rack Reverse Lunges
Set #2
Set #3
Side Plank Leg Raises (Mini Band Optional)
Seated Calf Raises (DB on Knees)
Set #4
Weight Plate Overhead Straight Leg Sit Ups
Burnout X 1 Round
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 7 MInute AMRAP
10 Barbell Sumo Deadlift + Upright Rows
Workout - 35 Minute Time Cap
50 DB/KB Walking Lunges / Side
SUNDAY - TOTAL BODY STRENGTH
Set 1 - 10 Minute Circuit of :60 Work @ Each Move
Incline DB Supinated Bicep Curls
Set 2 - 10 Minute AMRAP of 10 Reps @ Each Move
Barbell Single Leg Deadlifts Per Side
Set 3 - 10 Minute Circuit of :60 @ Each Move
Set 4 - 10 Minute AMRAP of 10 Reps @ Each Move