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
Barbell Cleans (1011 Tempo, Max Weight)
Dual KB Bent Over Rows (1011 Tempo, Max Weight)
LIft 2
Seated DB Hammer Curl + Lateral DB Shoulder Raise (1011 Tempo)
DB Tricep Skull Crushers (1011 Tempo, Max Weight)
Lift 3
Weight Plate Pullovers + Static Leg Raise (1011 Tempo)
Hanging Oblique Knee Tuck Ins (1011 Tempo)
Lift 4
Band/Cable Standing Chest Press (1011 Tempo)
Med Ball Tricep Push Ups (1011 Tempo)
TUESDAY - LOWER BODY STRENGTH
6 Rounds of :45 Work / :15 Rest Per Move @ Each Lift Circuit
Lift Circuit 1
Barbell Back Squats (1011 Tempo, Max Weight)
Pull Up Assist Band Good Mornings (1011 Tempo)
Circuit 2
Barbell Landmine Split Lunges (Alternate Sides/Round, 1011 Tempo, Max Weight)
Barbell Landmine Oblique 1/2 Moons (1011 Tempo, Max Weight)
Circuit 3
Russian KB Swings (1011 Tempo, Max Weight)
Deficit KB Sumo Deadlifts (Standing on Blocks, 1011 Tempo, Max Weight)
Circuit 4
Mini Band Lateral Squat Walks (1011 Tempo)
Feet Anchored Sit Ups (1011 Tempo, Max Weight)
Circuit 5
Med Ball Bear Hug Alternating Cossack Squats (1011 Tempo, Max Weight)
Raised Hip Extensions (Feet on Med Ball, 1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAPs @ Each (Max 2min Transition Rest Between AMRAPS)
AMRAP 1
6 KB 1/2 Turkish Get Ups (1011 Tempo, Max Weight)
6 KB 1 Arm Bent Over Rows Per Side (1011 Tempo, Max Weight)
6 Glider Body Saws (1011 Tempo)
AMRAP 2
8 DB Zottman Curls (1011 Tempo, Max Weight)
10 DB Forward + Lateral Shoulder Raise (1011 Tempo, Max Weight)
12 DB Toe Touches (1011 Tempo, Max Weight)
AMRAP 3
6 Pull Ups or TRX Inverted Rows (1011 Tempo)
6 Hamstring Walkouts (1011 Tempo)
6 Barbell Back Rack Box Step Up Per Side (1011 Tempo)
AMRAP 4
12 DB Chest Press (1011 Tempo, Max Weight)
12 DB Overhead Tricep Extensions (1011 Tempo, Max Weight)
12 DB Goblet Cyclist Squats (1011 Tempo, Max Weight)
THURSDAY - UPPER BODY STRENGTH
6 Consecutive Rounds of :40 Work / :20 Rest Per Move
Seated Band/Cable Lat Rows (1011 Tempo, Max Weight)
GHD / BOSU / Feet Anchored Sit Ups (1011 Tempo)
DB Narrow Chest Press (1011 Tempo, Max Weight)
Barbell Shoulder Press (1011 Tempo, Max Weight)
KB Gorilla Rows (1011 Tempo, Max Weight)
Ab Roller Rollouts (1011 Tempo, Max Weight)
Burnout @ End - 3 Rounds of 15 Reps Each
DB Hammer Curls (1011 Tempo, Max Weight)
DB Overhead Tricep Extensions (1011 Tempo, Max Weight)
FRIDAY - LOWER BODY STRENGTH
Benchmark Lift - 15/12/10/8/2, Progressive Overload
DB Romanian Deadlifts (1011 Tempo, Max Weight)
10 Minute Time Cap @ Each w/ Reps of 18 / 12 / 6 Per Move (Total Reps)
Set #1
Barbell Back Rack Reverse Lunges (1011 Tempo, Max Weight)
TRX Core Extensions (1011 Tempo)
Set #2
KB Goblet Rotational Squats (1011 Tempo, Max Weight)
Glider Hamstring Extensions (1011 Tempo)
Set #3
Side Plank Leg Raises (Mini Band Optional, 1011 Tempo)
Seated Calf Raises (DB/Plates on Knees, 1011 Tempo)
Set #4
Weight Plate Overhead Straight Leg Sit Ups (1011 Tempo, Max Weight)
GHD Prone Extensions (1011 Tempo)
Burnout X 1 Round
50 Bodyweight Hip Extensions (1011 Tempo)
30 Butterfly Sit Ups (1011 Tempo)
50 Mini Band Clams (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 7 MInute AMRAP
10 Barbell Sumo Deadlift + Upright Rows (1011 Tempo, Max Weight)
10 DB Push Up + Renegade Row (1011 Tempo, Max Weight)
Workout - 35 Minute Time Cap
50 KB Bent Over Rows (1011 Tempo, Max Weight)
50 DB/KB Walking Lunges / Side (1011 Tempo, Max Weight)
40 Barbell Back Squats (1011 Tempo, Max Weight)
40 Toes to Bar / Hanging Knee Tucks / V-Ups (1011 Tempo)
30 Hand Release Push Ups (1011 Tempo)
30 Burpee Box Step Up & Overs (1011 Tempo)
20 DB Cleans (1011 Tempo, Max Weight)
10 Cable / Band Tricep Pull Down Extensions (1011 Tempo, Max Weight)
10 DB Zottman Curls (1011 Tempo, Max Weight)
SUNDAY - TOTAL BODY STRENGTH
Set 1 - 10 Minute Circuit of :60 Work @ Each Move
Incline DB Chest Flyes (1011 Tempo, Max Weight)
Incline DB Supinated Bicep Curls (1011 Tempo, Max Weight)
Set 2 - 10 Minute AMRAP of 10 Reps @ Each Move
Barbell Z Press (1011 Tempo, Max Weight)
Barbell Single Leg Deadlifts Per Side (1011 Tempo, Max Weight)
Barbell Ab Roll Outs (1011 Tempo)
Set 3 - 10 Minute Circuit of :60 @ Each Move
KB Box Step Ups (1011 Tempo, Max Weight)
KB Russian Swings (1011 Tempo, Max Weight)
Set 4 - 10 Minute AMRAP of 10 Reps @ Each Move
10 Mini Band Dead Bugs / Side (1011 Tempo)
10 Belt Squat Bent Over Rows (1011 Tempo, Max Weight)
10 Overhead DB Tricep Extensions (1011 Tempo, Max Weight)