Prom Queen

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

push through

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

liquid awesome

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

50-20

A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl)

B. lateral shuffle (band on knees) / touch n jump

C. Situps med ball b knee/ crunches w med ball

D. slider mnt climber/snow angles

3x

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

D 30 rope slam

15 side plank raise R

1 arm farmer walk L turf and back 2x

30 ropes slam

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

FGB 2

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Greatness within you

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg

multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E

figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA

med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM

rope pass https://www.youtube.com/watch?v=VSThSAHdYGU

180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85

guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27

40Work /10 Rest

A. multi D band sprint

backpedal w cone touch

hip hinge to high pull

1x

(30 sec to rotate)

40/10

B. row

dumb hammer curl n press 15/25

row crunch

1x

40/10

C. spin w lat raise 5/10

sprint

reverse high tension standing

1x

40/10

D. guard punch – jab-cross

3 squat knee strike R/L combo

180 3 kicks

1x

40/10

E. med ball thruster

bear crawl figure 8

windmill slam

1x

2x

30-10

rope run in place

skater over rope

rope run in place

skater over rope

lat hop down rope lat shuffle back R

L

{ line up and pull rope to one end of group]

rope pass race down and back 2x

rest 20 sec in between rounds

LIFT

rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8

warm up

row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over

barbell close grip floor press 10-10-8-8 (70% – 75%)

RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)

4x

6 BSS lunge mActivation

15 vertical band adduction

3x

trx tricep 15 reps

rest 30 sec- rep till failure

rest 30 sec- rep till failure ext

rest 30 sec- rep till failure

barbell squats 15 reps @ 65%

rest 30 sec- rep till failure

rest 30 sec- rep till failure

rest 30 sec- rep till failure

Split

67 rope bicep curls

67 leg lifts

MAn up

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk

20 face pulls

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20w-10r

trx jumping lunges

pushups Beast mode add resisted band

4x

I GO – You GO

15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ

Band Sprint

5x

resting partner does crunches every other round so rounds 1,3,5 rounds on 2 and 4 do planks

Reps

25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 TRX curls

15 landmine RDL 45/75

kb walking lunge turf 1 way

25 Band pull apart https://youtu.be/VEZpJvPrrjg

15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308

3x

St. Patties Day Workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

practice KB punch https://youtu.be/fKJu5Spsf9M

if not getting it do attached band punches

Bootcamp

Beer belly buster:

15 sec side plank raise side 15 sec plank hold R

L

2 x

30 sec V-ups

30 sec crunches

30 sec plank hip tap

rest 20 sec

20 sec V-ups

20 sec crunches

20 sec plank hip tap

Pot of gold

keg run 300 m

15 Decline Situps

SA farmers walk https://youtu.be/4qMk1FMjcZw

Leprechaun get ups 8 R-L (liberty step) https://www.youtube.com/watch?v=oXk1XiS1ZrU

Spin Bike 1 min hill -1 min sprint

15 lying trx arm curls https://www.youtube.com/watch?v=kRVCEw0hd98

Trx mtn climbers 40 slow R+L=2

3x

Irish Fight

10 R/L KB punch https://youtu.be/fKJu5Spsf9M OR 30 R-L =1 attached band

Designated Driver- aka partner sled push

leprechaun kicks 15 R-L elevated SL glute bridge https://www.youtube.com/watch?v=TrD7LH8-Lps

15 knee strikes R/L

3x

asymmetric loaded ladder

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

practice clean and archer row

50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4

Bootcamp

30-20

clapping pushups

bosu crunches

attached band row

wake board jump https://www.youtube.com/watch?v=pPDPmSuDRbg

3x

asymmetric loaded ladder (Time)

do the 12 reps on the Right side for every exercise then do the Left Side and move down the ladder

12-10-8-6

Guys Purple/ Ladies Red Rx

SA Clean R

SA Press R

SA Squat R

SA Swing R

https://www.youtube.com/watch?v=jaFPvE-tX7A

SA Lunge pass R

https://www.youtube.com/watch?v=pUlTu0JM7bI

Archer Row

https://www.youtube.com/watch?v=lpEOJ9DHA5o

Finisher

60 low back ext or superman

60 rope curls https://www.youtube.com/watch?v=25F8Jimue_8

Fight

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Interval https://youtu.be/_wNJcuw63zw

20w-10r

TRX row undergrip row

kb squat n press

4x

20w-10r

frog jump

russian twist

4x

20w-10r

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

rope slam

4x

[rack kb and ropes]

Reps

12 trx single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs then 3 double !

sled run

15 box jumps

15 band sit ups locked legs https://www.youtube.com/watch?v=jvap2SRG72I

15 bosu pushups

3x

Do a 4th round of 15 double leg curls and sled

split

100 band pull-apart

50 superman

Team work

Play several games of freeze tag or dodge ball.

As iron sharpen iron so one man sharpens another

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

60 calf raises ( 20 toes in, 20 toes out, to straight)

Amrap 12 min

A. Farmer walk 3 dead lift 4x

B. row 300

C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ

D. run 400 m ( Start Run with Weave in out bags )

2 min swap 25 sec

A. SL med ball slam R –

B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x

C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x

2x

1 min

A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )

B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec

C. row

D. spin up

2x

6 R partner burpee 2 wall twist

6 L

save me

25 wall ball

plank

1x

LIFT

Workout 1

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

workout 2

8-12 Box Squat

15-20 band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 barbell hip thrust ( 1 sec pause)

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise