Strength Training Programs
Building the most confident and resilient you.
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Group Class Workouts
Monday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 Minutes x3 Rounds
5 Sumo KB High Pull (heavy)
5 Ring Pistols
5 Kneeling Single Arm Press (each side)
Intensity:
3 min on - 1 min off - 3 min on - 1 min off - 3 min on
15 Bench Sit Up
10 Goblet Squat
5 Burpees
Tuesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x 4 Rounds
5 Bench Press
10 Single Arm Row (each side)
Intensity:
7 min on - 1 min off - 7 min on
20 Russian Twist
15 KB Swings (eye level)
10 Cal Row
5 Step Up (each leg)
Wednesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x4 Rounds
12 Ring Row
9 Farmer Deadlift (2 kb’s)
6 Kneeling Landmine Press (each arm)
3 Devil Press
Intensity:
6 Rounds:
1 min Echo Bike (@30% Max Wattage Output)
30 sec Rest
Thursday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x 4 Rounds
5 Deadlift (Building)
10 Kneeling Med Ball Chops (each side)
5 Pull-Up/cable pull down/ modified
Intensity:
4 min on - 1 min off - 4 min on - 1 min off - 4 min on
12 Lateral Med Ball Slams (alternating)
9 Dumbbell Thruster
6 Dumbbell Snatches (each side)
3 Cal Bike
Friday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x4 Rounds
5 Back Squat
10 Gorilla Row
Intensity:
15 min of Work as PARTNERS!
90 Plate Hops
60 Cal Row
30 Squat Jumps
20 Pushups
10 Burpees