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 x4 Rounds
4 Deadlift (building)
8 DB Single Arm Push Press
10 Ring Tricep Push-up
Intensity:
3 min on - 1 min off - 3 min on - 1 min off - 3 min on
12 Cal Row
9 Squat Jumps
6 Lunges (each leg)
Tuesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x 4 Rounds
3 Hang Clean + 3 Front Squats
6 Bench Step Up
9 Bench Sit up (weighted)
Intensity:
4 min on - 1 min off - 4 min on - 1 min off - 4 min on
21 Plate Ground to Over Head
15 Dumbbell Thruster
9 Cal Bike
Wednesday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 4 minutes x4 Rounds
5 Lateral Step Up (each leg)
10 BB Supinated Row
5 Kneeling Windmills (each side)
Intensity:
5 Rounds:
Every 2 minutes
15 Second Bike Sprint
Farmer Carry
30” Pull-Up Hang
Thursday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x 4 Rounds
5-4-3-2 Pause Back Squat 1 sec bottom pause)
10-8-6-4 Pull-up
Intensity:
13 minutes of Work
20 Cal Row
15 Russian Twists
10 Med Ball over Shoulder
5 Burpees
Friday
Dynamic Warmup: 5 min
Strength and Accessory:
Every 3 minutes x4 Rounds
5 Barbell Bench Press
10 Landmine Rotation
5 Single Arm Row
Intensity:
6 min on - 1 min off - 6 min on
20 Cal Row
15 Farmer DL
10 Med Ball Over Shoulder
5 Burpees