Amrap to Interval

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

Pre-Workout

pratice row kick

flat jack

trx pushup

Bootcamp

{Bands set up for band pull and primal }

A. 5 min

16 KB incline Bench or band chest press

16 leg lift

8 weighted Sit up get up

a. 20-10

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

bench dips

2x

B. 5 min

sled Fwd Back 3-5x (horizontal turf)

8 bosu compression push

16 flat jack https://www.youtube.com/watch?v=0NZBlWQbT_4

b. 20-10

jumping band pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

4x

C . 5 min

8 gorilla rows 4 sumo squat 2x

10 V-ups

c. 20-10

Dumbell or KB Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x

L 2x

D. 5 min

15 slider knne tuck

10 TRX pushup

10 Row kick

d.20-10

primal pushup

primal sprint

2x

GUYS

turf TRX Sled KICK BACK https://www.youtube.com/watch?v=pe2_a8SCzqA

15 LATERAL RAISES

2-3X

GALS

30 ANKLE PULL APART https://www.youtube.com/watch?v=NNgcNRul_TA

30 alt fire hydrant

30 CRUNCHES

2X -3X

The Test

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

Interval https://youtu.be/_wNJcuw63zw

40-20

rope in out

winged push ups https://www.youtube.com/watch?v=62x-4qKAq5o (last 10 sec wide grip push-up)

attached band row(squat row last 10 sec )

wall ball

3x

Challenger

45 KB Row R-L

60 KB Swings

row 500 m

40 box jumps

80 kb tricep ext 20/yellow

80 trx jump squats

50 band over head squat

50/75 pushups

The Kettlebell Crush

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

Pre-Workout

30 shoulder external rotation R/L

20 low back ext with stretch

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S

MTWI . x 9 Mins

min 1 – 20 kb swings 20 mnt climbers

min 2 Push Press x 10 R/10L

min 3 – SA Loaded Squat 8R/8L (get deep)

3x

Rest 1 Full Minute

MTWI x 9 Mins

min 1 – Goblet Squat 15 -15 jumping jacks

min 2 – 10/15 Pushups- 10 Vups

min 3 – KB Row R/L 10

Reps

SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI

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

Hop scotch w med ball 3x

10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA

12 TRX Tricep ext /24 karoke lunge RL=2

2-3x

Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin up down

gorrilla crawl – med ball slams (use small ball if possible) https://youtu.be/KyR0DBAFBiE

primal sprint/ pushups

bosu mnt climbners – bosu platform squats https://youtu.be/_7E9KmDsrbQ

Bag Spartan R,L https://youtu.be/V7hpwAunoi8

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo – switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run 3 touches

15 TRX knee tuck slow –

15 TRX arm curls

10 knee strikes R/L

partner up

I go you go 1 min

jump squats

Situps

pushup

LIFT

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Fwd- Back lunges 10 R/L

2x

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

Tabatta Squad

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

Pre-Workout

practice https://www.youtube.com/watch?v=kDpF7UZCCog

do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU

tabatta squad (AMRAP – Reps)

Tabata Rower (Calories unit) 5x

Rest 1 minute

full Burpee 5x

Rest 1 minute

Tabata Goblet Squat red/black beast mode purple/ blue 5x

Rest 1 minute

Tabata TRX Row Beast Mode jumping Pull-up 5x

Rest 1 minute

Tabata Push-up 5x

Rest 1 minute

Tabata Sit-up 5x

Rest 1 min

landmine power press 20/45 Beast mode 35/75 5x

Rest 1 minute

Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score

E.G., 10, 22, 9, 15, 15 = 71

5 rounds For Reps

Amrap https://youtu.be/dBmgRAivtTQ

15 attached Band pull apart

15 band tricep kick back

12 landmine row R/L

12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

lat sled drag https://youtu.be/CUwOeSr1tVg?t=105

( jump rope if waiting on sled )

15 trx jump squat

4x

To the Victor goes the spoils

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

Pre-Workout

20 external rotation R-L https://youtu.be/RWrhsd1Nsr4

20 face pull

foam roll hamstrings

Who will drop first?

A farmer walk

crunches at failure

B halfway situp hold

mnt climber at failure

C weighted wall sit

jump squats at failure

D half way pushup hold

pushups at failure

Round after each exercise 1 (up to victor to decide fate)

band sprint -(together)

or

10 box jumps (person that drops first)

Round 2 (up to victor)

15/20 barbell pullups (person that drops first)

or 200 m run together

Round 3 (up to victor)

sled push (person that drops first)

40 kb swings together

hinge/ curl/ snatch load (AMRAP – Rounds and Reps)

10 min amrap

15 landmine RDL 85/155

20 band curl

5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ

Barbarian Challenge

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

Allergic to Excuses

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

CardioFusion

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

2x

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

stretch

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Bootcamp

Robo Arms

16-14-12-10

trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

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

Heat Seeker

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

CardioFusion

2 min (swap ever 30 sec)

A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo

B. reverse spin- spin hill – sprint- up downs every 5 sec

C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump

D. row- med ball press (last 30 sec only ) https://youtu.be/MhkOL03YyEk

E. bosu lat step – bag knee strikes – bosu lat- bag knee strike

2x

30 sec (no rest)

lateral shuffle

jumping jacks

touch n jump

bear crawl fwd back

v-ups

bicycle crunches

crunches

20 rope lash https://youtu.be/bzTjmt24ezg

sled run https://youtu.be/NJQRPX7Ps-E

run 300

10 bosu balance punch https://youtu.be/IqzmpaTA8fo

2x

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk