SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark LIft - 5 X 6, Progressive Overload
Workout - 6 Minute/Rounds of EMOM @ Each Move
10 Bench Chest ISO DB Lateral Shoulder Raise
TUESDAY - LOWER BODY STRENGTH
12 Minute Ladder @ Each, Start @ 2 Reps + 2 Reps Per Round
Ladder 1
KB Split Stance Deadlifts Per Side
Ladder 2
Ladder 3
Weight Plate Overhead Reverse Lunges Per Side
Ladder 4
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
10 DB Chest Press + :06 Eccentric
10 Dual DB Romanian Deadlifts + :06 Eccentric
AMRAP 2
AMRAP 3
10 Barbell Curls + :06 Eccentric
AMRAP 4
THURSDAY - UPPER BODY STRENGTH
2 Rounds of 6 Minute AMRAP @ Each
AMRAP 1
8 Barbell Viking Press (Dual Handle)
AMRAP 2
8 Resistance Band High to Low Chest Flyes
6 Hanging Mini Band 1 Leg Knee Tucks Per Side
AMRAP 3
6 Belt Squat or KB Bent Over Rows
AMRAP 4
FRIDAY - LOWER BODY STRENGTH
Part 1 - LIft Reps of 15/15/10/10/5/5 @ Each Move w/ 10 Minute Time Cap
Lift 1 - Dual DB Front Squat / Mini Band + Side Plank Leg Raises Per Side
Lift 2 - GHD Glute Hamstring Extensions OR GHD Glute Ham Rise / DB Deadlifts
Lift 3 - KB Rotational Squats / Reverse Crunches
Part 2 - Metcon 12 Minute AMRAP
15 Glider/Stability Ball/ Rower Seat Body Saws
10 Med Ball Forward Lunge + Oblique Twists
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 8 Rounds in a 10 Minute Time Cap
Workout - 7 Rounds of :60 @ Each Move
Move 1: Bike / Ski / Row / 100m Run
Move 2: Resistance Band Standing Rows
Move 3: Bike / Ski / Row / 100m Run
Move 4: DB/Barbell/KB Sumo Deadlifts
Move 5: :60 Rest
Burnout X 1 Round
SUNDAY - TOTAL BODY STRENGTH
8 Minute EMOM @ Each
EMOM 1
10 Seated DB Supinated Curls / 10 Incline DB Chest Press
EMOM 2
12 KB Push Press (6 Per Side) / 12 KB Russian Twists
EMOM 3
8 Barbell Romanian Deadlifts / 3 Ab Rollouts
EMOM 4
5 TRX Single Leg Squats Per Side / 8 Wall Balls
EMOM 5