DeMoss Dirty Dozen

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches

Reps

12 TRX leg curls

12 sumo squats

12 partner situps with med ball throws

2 band sprints (each partner goes 2 times)

Repeat 2x

12 Sit up get up

12 trx tricep extensions

12 burpees

2 band sprints (each partner goes 2 times)

Repeat 2x

12 wall balls

12 alt TRX twist mod= band twist

12 TRX floor wipers RL=1 rep

2 band sprints (each partner goes 2 times)

12 RDLs right, 12 RDLs left

Repeat 2x

End workout with 144 (12 x 12) calf raises.

(At end, each person will have done 12 band sprints.)

Deadlift 3.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (4𝙭8)

◭ Set bar down completely every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 15-20 Dips after each set

▬▬▬▬▬▬▬▬▬▬▬▬

Bulgarian Split Squat 3X12

◭ Barbell Pad
∎ 16 Four Point Knee Extensions between each set.

▬▬▬▬▬▬▬▬▬▬▬▬

Blast 2 (Time)

∎ 21 Banded BB G Bridge

∎ 21 Wall Ball

∎ 21 TRX Tricep EXT

∎ 18 Banded BB G Bridge

∎ 18 Wall Ball

∎ 18 TRX Tricep EXT

∎ 14 Banded BB G Bridge

∎ 14 Wall Ball

∎ 14 18 TRX Tricep EXT

▬▬▬▬▬▬▬▬▬▬▬▬

Group Training – Fri, Apr 19

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 50 Push Press {go Heavy]

∎ 30 box jumps

∎ Sled Row [2 Turf] [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 60 Touchdowns

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

Group Training – Thu, Apr 18

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Super Set Surprise (No Measure)

12 Incline DB bench Bench

12 DB row

4x

100 Crunches

12 Front rack lunges

8 BB Pistol squats

3x

100 Russian Twist

OH hold [down and back]

12 OH presses

4x

40 Cannonballs

8/15 pushups

30 Glute bridges

6x

60 Slider Knee Tucks

JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach abs until all done or 10 pushups to get back in.

∎ Last man standing

◭ 20w-10r

∎ Sprawls

∎ Rip Saw [Alternating]

4x

◭ 30w-10r

∎ Pulsing V-up

∎ Hip Tap

4x

◭ 20-10

∎ Rower 4x

∎ Assault Bike 4x

◭ 30/10

∎ Scissor Kicks

∎ Moving Plank

4x

◭ 20-10

∎ WallBall

∎ DB Plank Pass Through [Heavy]

4x

◭ 30/10

∎ Side Plank Dip

∎ SA V-ups

4x

◭ 20-10

∎ Rope Switch Step

∎ Rope Circles

4x

◭ 30/10

∎ Iron Butterfly

∎ 6 in Hold

4x

Triple Threat 11

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

21-15-9

∎ Weighted Step Ups [ Each Leg]

∎ Band UpRight Rows

∎ Box Jumps

21-15-9

∎ Barbell RDL [Go Heavy]

∎ Glute Bridge Med Ball Squeeze [ 2 Sec Pause]

∎ Half Burpee

21-15-9

∎ Assault Bike Cals

∎ Sled Press

∎ Butterfly Sit-ups

Finisher

∎ Run 800m-1600m

Stretch-tastic

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Rower [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

▬▬▬▬▬▬▬▬

∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬

◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only] Repeat on Left ✲ 1 burpee penalty for dropping. Between Rounds. ▬▬▬▬▬▬▬▬

◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right] ▬▬▬▬▬▬▬▬

◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad

Group Training – Thu, Apr 11

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×8) (AMRAP – Reps)

Lift

∎ 12 DB Bench Row

∎ 15 Bench Rear Delt Fly [Thumbs Out ]

3x

∎ TRX LAT Pull Down

[Start with 3 Negatives Then Bust Out 7 Fast Reps]

3x

∎ 30 Alternating DB Curls

∎ 20 Band Tricep Pushdowns

∎ 20 Band Tricep OH Ext

2x

Comrade 2 (lunge)

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Comrade 2 Lunge (Time)

◭ I go, You go

◭ Alternate through the following movements,

with one person working at a time.

◭ You do 7 burpees, then I do 7 Deadlifts etc…

∎ 7 Burpees

∎ 7 KB or BB Deadlift

∎ 7 Banded Overhead Squat

∎ 7 DB or BB RDL

∎ 7 Pullups [Hardest]

∎ 7 DB Thrusters

∎ 7 Pushups

6x

★ Lunge One Turf together after EACH round

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank challenge with your partner

Reps

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 15 Preacher Curl

∎ 20s Braced Plank

◭ 6:00 AMRAP

∎ 12-11-10-9-8-7 -6 -5 BB Strict Press

∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬

Terminator 4 (Time)

∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]

✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
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