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
10 Sumo KB High Pull
5 Bench Step Up
10 DB Seated Press
Intensity:
6 min on - 1 min off - 6 min on
25 Squats
20 Bench Sit up
15 Cal Row
10 Ring or Bench Dips
5 Burpees
Tuesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x 3 Rounds
6 Bench Press
12 Goblet Squats
3-9 Pull-Ups (RPE 9)
Intensity:
6 min on - 1 min off - 6 min on
12 Ring Tricep Pushups
9 Double DB Snatch (sumo stance)
6 Lateral Lunge (each leg)
3 Cal Bike
Wednesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x3 Rounds
6 BB Supinated Row
8 Kneeling Windmill (each side)
10 Knee to Chest
Intensity:
5 Rounds:
Every 3 minutes
20 Second Bike Sprint
Pinch Grip Farmer Carry
45” Plank Hold
Thursday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x 4 Rounds
6 Deadlift (Building)
6 Kneeling Landmine Rotational Punch (each arm)
Intensity:
4 min on - 1 min off - 4 min on - 1 min off - 4 min on
15 Cal Row
10 Med Ball over Shoulder
5 Dumbbell Thrusters
Friday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x4 Rounds
6 Back Squat
12 Pull-Up or Modified
6 Cossack Row (each arm)
Intensity:
12 min of Work
50 Russian Twists
40 Reverse Lunges (alternating)
30 Mountain Climbers
20 Cal Row
10 KB DL