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

Pirates

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

Band Resisted Pushup (AMRAP – Reps)

Do as many as possible

https://youtu.be/fS9KU9p5Tqw

In the comments List

Color of band/ knees or Toes

Pirates 1 (Time)

10 barbell Pistol Squats R-L https://youtu.be/H0QMP81ai48

10 plank walk (barbell rollout) https://youtu.be/_ZxfrZoM6rs

5 canonball – burpee med ball slam https://www.youtube.com/watch?v=AqsQ3755L3k (use pushup handles )

30 Shiver me timbers – rotational wall sit https://youtu.be/nc2kc02G1cE

8 Mast Climber aka TRX powerpull https://youtu.be/D8S_x8D6BWU

16 Staggered pushups

then ….

6 Mast Climber TRX power pull

12 Staggered pushups

(not a typo! pull / push 2x every round)

Keg Carry 200 m – or if under 40 degrees spin med ball press for 50 w mid tension) https://www.youtube.com/watch?v=_zXfC_RIQ_U

Sailors Carry turf and back https://youtu.be/0CynCXaCMF0 reds / purples

30 lashes (rope slam)

3x

Finisher

50 low back ext

Don’t Wish For it Work For IT

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

Pre-Workout

20 x foam roll upper back

5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s

CardioFusion

2 min on command

A. trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg

https://www.youtube.com/watch?v=1nRXq8GXPy4

B. skier swing – jack press https://www.youtube.com/watch?v=FLh-14B8QRA

https://www.youtube.com/watch?v=0DE87XgAIqs

C. spin sprint- band pull apart (keep spinning)

D. row- ab hold https://www.youtube.com/watch?v=oGeocSF8ifA

skier swing – jack press https://www.youtube.com/watch?v=FLh-14B8QRA

https://www.youtube.com/watch?v=5b5tnyGY4cI

E. knee strikes or roundhouse – jab cross combo – https://www.youtube.com/watch?v=_7qutZ2WgZo

2x

AmRap

A. 12 Band side plank R w 1 sec hold

L

B.spin stand 1 min seated 1 min

C. row 250

D. bear crawl -reverse high knees 4x (use the platform to assist in standing up)

E. 30 skaters – 30 touchdowns

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

https://www.youtube.com/watch?v=TfK4bI2ebBY

Erbody

30 sec Supermans with 1 sec hold

30 sec plank

2x

stretch

LIFT

Amrap try for 4x

10 TRX leg curl

weighted lunges

12-15 dips

12-15 band tricep kick back

12-15 box barbell Squat

5 Nordic popup (strict as possible)

12 band resisted step ups

8-12 bench barbell row

https://youtu.be/4cJM_TSldPE

split

60 lat raise

60 bench situps

60 preacher curl

Battle Tested

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

Pre-Workout

use the stick on calfs and chins 1 min min each

find jumping pullup height activate back muscles (tramp/bosu)

Interval https://youtu.be/_wNJcuw63zw

20W/10R

A.pushup

db hang clean 20/30

4x

rest 45 sec

20/10

B.bosu platform mnt climber

slider leg curl

4x

rest 45 sec

20/10

C.band chest press red/black

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

4x

rest 45 sec

20/10

D.jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog also use trampolines

kb elevated squat 44/62 https://www.youtube.com/watch?v=V9UTaLlTjpY

4x

rest 45 sec

50W /10 R

A. kb swing side step https://www.youtube.com/watch?v=qUU5apgYMAk go 1 color lighter than normal

B. band punches 2 band 1 in each hand

C. lat shuffle width of turf

D. kb row R/L

2x 1 min break in between rounds

Erbody

20 W/10 W

kb air climbers / kb pullover

3x

20W /10R

kb Turkish get up stage 1 R https://www.youtube.com/watch?v=SxMkr1DkWtk

L

R

L

Save me 3

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

Pre-Workout

40 up and over https://www.youtube.com/watch?v=isDo7DkawSk

20 foam roll upper back

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

amRap 26 min

4x lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

jab cross knee knee combo

2x

figure 8 run 5 x https://www.youtube.com/watch?v=Tffdb1JIu0w

Plank hip taps https://youtu.be/K2JEEpXpXbA

2x

Row

15 lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc + 30 bosu mnt climner on platform

2x

TRX spider web https://www.youtube.com/watch?v=UIcdDNRV2YA

25 TRX jump squat

2x

Spin hill

15 Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44 + 20 skaters

2x

40/20

A. rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg

Row

B. place bags on wall )

jab cross squat

skaters

C. agility ladder in out hops sprint to restart 4x

D. Spin hill

Spin seated

2x

LIFT

warm up row- external rotation up and over

Block Bench 95% for 5 reps

8-12 Barbell RDL

4x

8-12 @ 65% Tea Bag bench https://www.youtube.com/watch?v=Ypi_dUOfjgE

6 SS lunge Activation 5 sec negative 2 sec hold explode up https://www.youtube.com/watch?v=qtTyvVHaUI8

3x

12 trx tricep ext

15 rope curls

25 attached band pull apart

3x

7×7 pushup, curl, lat raise

FYI you can curl more than you you lat raise

Choose your W

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

Pre-Workout

20 Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

foam roll glutes 20 x R/L

foam roll quads

Reps

12 decline situps ( go weighted behind head )

lunge turf med ball overhead (mod 30 trx karoke lunges)

24 gorilla rows R+l=2 https://www.youtube.com/watch?v=TDsA5_0hmuY Black/ Blue

12/15 atomic pushups https://www.youtube.com/watch?v=6hgU0Cbu7BI sliders w handles as mod

3x

16 decline leg lifts https://www.youtube.com/watch?v=-Nl_1ZB4IKk

16 renegade rows https://www.youtube.com/watch?v=drqmsP05-uE

6 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU red / black

16 wall ball

3x

20 band twist R-L

20 bosu med ball slams https://www.youtube.com/watch?v=EyvuAJNvuak

Sled Run or band sprint

4x

Lucky 7 burpee to high pull (Time)

https://www.youtube.com/watch?v=eMONSXS28xo

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s

Make your body a weapon

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

Pre-Workout

kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw

Think of KB row R as a station and kb row L as a station.

30W-20R

A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A

B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc

L

C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A

3x

30-20

A. TRX wakeboard https://www.youtube.com/watch?v=pPDPmSuDRbg

B. KB swing

C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk

D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM

3x

amrap

15 side plank row https://www.youtube.com/watch?v=7D1ccSIOIJM

30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo

30 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg

2 lat shuffle to 10 tricp ext 3x https://www.youtube.com/watch?v=0wX31m10NwQ

10 windshield wipers https://www.youtube.com/watch?v=u0dXRC0nCuo

after amrap do 100 superman calf raises https://www.youtube.com/watch?v=teydESwqebU

300 workout

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

30 external rotation R/L 2-2 cadence

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

band sprints or Team Sled Run 5x

KB core (No Measure)

20 band side raise R

L

20 renegade row R+L =2 ( no pushup)

https://www.youtube.com/watch?v=drqmsP05-uE

20 bosu med ball crunch 2-2 cadence https://www.youtube.com/watch?v=JN28BvDP0yA

3x

()

IT 2

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

CardioFusion

60/20

row

seated spin

band punches https://www.youtube.com/watch?v=vdtIu3RSxO0&t=8s

burpee to med ball slam w handles https://www.youtube.com/watch?v=AqsQ3755L3k

lateral shuffle -3 jumping jacks

2x

AmRap

25 rope slam or 15 wall ball

sled push pull

15 band tricep push downs

20 reverse lunge row https://www.youtube.com/watch?v=gyN9wKd62sM

15 band twist R/L

24 slider flutter plank https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 lat lunge on rower https://www.youtube.com/watch?v=xvXkwDnuNTQ

Criss cross jump song

wall sit – jump squat – for every jump

2min

Sally Up Down song

halfway situp hold 1:30

LIFT

#1

leg arm shoulder work

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /55%

4x

15-20 band kick back

5 reverse press http://www.youtube.com/watch?v=4sGnE_aq1PY

followed with 5 press

3x

12 1 legged glute raise R-L

12 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

#2 back chest ab core work

Bench Pause reps with block –

5×5

do roman pullups after bench set 1,3,5 roman pullups 3/8 3 neg pullups combined with 8 all out pullups

after nech sets 2 and 4 do scoops https://www.youtube.com/watch?v=xSunE544nBM

Bench Drop set do 75% 8x then drop to 55% for as many as possible

2x

Neg flys ON FLOOR 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

band resisted situp max 8-12

2x

15 landmine rows R/L

10- 15 barbell RDL https://www.youtube.com/watch?v=eF1BpS_s-QU&t=10s

12 incline reverse flys

3x

30 wrist barbell reverse curls

15 kb side raises R-L

3x

Dig

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

Pre-Workout

find weight for landmine RDL

MR glute roller

MR feet peanut https://www.youtube.com/watch?v=KWg8mNeslDo

Bootcamp

MTWI – https://youtu.be/SrT7p2U1cw4

A 15 band upright Row https://www.youtube.com/watch?v=jNzPPVu0UZk

8 squat press KB

4x

1 min blitz burpee- half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk – mnt climber- run in place- touch downs https://www.youtube.com/watch?v=jTSTBvE_rRc lateral touch n jump

MTWI

B 12/15 jumping pullup (guys chest to bar)

12 Landmine RDL https://www.youtube.com/watch?v=iLn4iIyNE_s

4x

1 min blitz

MTWI

C 10/15 pushups

10 situps med ball between knee

Sprint down the turf and back

4x

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

[change landmine weight]

kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

TRX undergrip Row https://www.youtube.com/watch?v=5ZzJIVwnpik

attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x