SPLIT STRENGTH GROUP FITNESS PROGRAMMING
MONDAY - UPPER BODY STRENGTH
Benchmark LIft - 5 X 6, Progressive Overload
Flat Bench Chest Press (4011 Tempo)
Workout - 6 Minute/Rounds of EMOM @ Each Move
10 Bench Chest ISO DB Lateral Shoulder Raise (1011 Tempo)
10 Barbell Bent Over Rows (1041 Tempo)
15 Feet Anchored Sit Ups (4011 Tempo)
12 DB Tricep Skull Crushers (4011 Tempo)
12 Cable / Band Mid Chest Flyes (1041 Tempo)
15 Pull Up Assist Band Bicep Curls (1041 Tempo)
TUESDAY - LOWER BODY STRENGTH
12 Minute Ladder @ Each, Start @ 2 Reps + 2 Reps Per Round
Ladder 1
KB Split Stance Deadlifts Per Side (4011 Tempo)
Glute Bridge Marches (1011 Tempo)
Ladder 2
PVC Pipe Resisted Dead Bugs (1011 Tempo)
DB Box Step Ups (1041 Tempo)
Ladder 3
Weight Plate Pullovers (4011 Tempo)
Weight Plate Overhead Reverse Lunges Per Side (1011 Tempo)
Ladder 4
Barbell Back Squats (From Rack, 4011 Tempo)
Seated Mini Band Clams (1011 Tempo)
WEDNESDAY - TOTAL BODY STRENGTH
10 Minute AMRAP @ Each
AMRAP 1
10 DB Chest Press (6011 Tempo)
10 Reverse Crunches (1041 Tempo)
10 Dual DB Romanian Deadlifts (6011 Tempo)
AMRAP 2
12 TRX Face Pulls (1011 Tempo)
12 TRX Tricep Extensions (1011 Tempo)
6 TRX 1 Leg Squats Per Side (1011 Tempo)
AMRAP 3
10 Barbell Curls (1061 Tempo)
10 Barbell Upright Rows (1011 Tempo)
10 Glider Body Saws (1041 Tempo)
AMRAP 4
6 Barbell Landmine Bus Drivers Per Side (1011 Tempo)
10 GHD Prone Extensions (4011 Tempo)
10 Hamstring Walkouts (1011 Tempo)
THURSDAY - UPPER BODY STRENGTH
3 Round Superset @ Each w/ 12 Minute Time Cap
AMRAP 1
8 Barbell Viking Press (Dual Handle) (1061 Tempo)
6 GHD Iron Crosses Per Side (1011 Tempo)
AMRAP 2
8 Resistance Band High to Low Chest Flyes (1011 Tempo)
6 Hanging Mini Band 1 Leg Knee Tucks Per Side (1011 Tempo)
AMRAP 3
8 Rower Seat / Glider / Stability Body Saws (1011 Tempo)
6 Belt Squat or KB Bent Over Rows (1061 Tempo)
AMRAP 4
8 DB Overhead Tricep Extensions + 1 Leg Raise (1011 Tempo)
6 DB Cross Body Curls Per Side (1011 Tempo)
FRIDAY - LOWER BODY STRENGTH
Part 1 - Lift Reps of 15/10/10/6/4 @ Each Move w/ 10 Minute Time Cap
Lift 1 - Dual DB Front Squat (4011 Tempo) / Mini Band + Side Plank Leg Raises Per Side (1011 Tempo)
Lift 2 - Raised Feet Hip Extensions (1011 Tempo)/ Trap Bar Deadlifts (4011 Tempo)
Lift 3 - KB Rotational Squats (4011 Tempo) / Reverse Crunches (1061 Tempo)
Part 2 - 8 Minute METCON AMRAP (Together @ End of Class)
15 Glider/Stability Ball/ Rower Seat Body Saws (1011 Tempo)
10 Med Ball Forward Lunge + Oblique Twists (1011 Tempo)
15 Bodyweight Hip Thrusts (Off Bench) (1011 Tempo)
10 TRX Squat Jumps (1011 Tempo)
SATURDAY - STRENGTH & CONDITIONING
Pre Workout - 8 Rounds in a 10 Minute Time Cap
2 Barbell or DB Power Clean (1011 Tempo)
2 Barbell Push Press (1011 Tempo)
1 Overhead Squat (1011 Tempo)
Workout - 7 Rounds of :60 @ Each Move
Move 1: Bike / Ski / Row / 100m Run
Move 2: Resistance Band Standing Rows (1011 Tempo)
Move 3: Bike / Ski / Row / 100m Run
Move 4: DB/Barbell/KB Sumo Deadlifts (4011 Tempo)
Move 5: :60 Rest
Burnout X 1 Round
50 Side Plank Dips Left Side (1011 Tempo)
50 Sit Ups (1011 Tempo)
50 Side Plank Dips Right Side (1011 Tempo)
SUNDAY - TOTAL BODY STRENGTH
8 Minute EMOM @ Each
EMOM 1
10 Seated DB Supinated Curls (1041 Tempo) / 10 Incline DB Chest Press (1041 Tempo)
EMOM 2
12 KB Push Press (6 Per Side, 1011 Tempo) / 12 KB Russian Twists (1011 Tempo)
EMOM 3
8 Barbell Romanian Deadlifts (4011 Tempo) / 3 Ab Rollouts (4011 Tempo)
EMOM 4
5 TRX Single Leg Squats Per Side (1011 Tempo)/ 8 Wall Balls (1011 Tempo)
EMOM 5
8 Barbell Reverse Grip Bent Over Row (1041 Tempo) / 10 Tricep Box Dips (4011 Tempo)