it

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

CardioFusion

Group in A.B.C.D once first 3 min is completed the whole Squad does a. the rotated A.B. C. D then whole squad does b .

A. 3 min

a, (row ) b (rope switch step/waves/ punches/ bat raise) c (spin) b ( kb skier/ slider mnt climbers)

https://www.youtube.com/watch?v=VR6FIknkxSE

https://www.youtube.com/watch?v=FLh-14B8QRA

a. band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo

B. 3 min

(rope switch step/ punches/ waves/ bat raise)

b. Agility

ladders- bag in out- lateral shuffle https://www.youtube.com/watch?v=FNw36rI6hFs

C. 3 min

(spin)

c

band sprint 2x

D. 3min

(skier/mnt climbers)

d

Agility work – ladders- bag in out- lateral shuffle

Run 400

bear crawl L turn and back – mod sled push pull https://www.youtube.com/watch?v=QK8AHV91LZc

15 KB side raise R

SA farmer walk R-https://www.youtube.com/watch?v=iy3_EzcIf-E

L

L

30 bicycle crunches

2x

Run 400

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

Strip set

2x

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

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

3x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist 10/25

30 wrist barbell reverse curls

3x

Strength Interval

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

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

Strength heavy as possible for 8-12 reps – muscle fatigue

20-10 section going for range of motion and speed –

A. lunges turf and back

B. dips failure ( 8-12) https://www.youtube.com/watch?v=DcxMgoLamy0

20 Band overhead tricep ext https://www.youtube.com/watch?v=gDSjEeyaCko

2x

20W/10R

wide grip TRX rows

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

https://www.youtube.com/watch?v=POgN7RxNZtk

4x

lunges turf and back

Dips failure 8-12

20 Band tricp ext

2x

20W/10R

rope swats

Lateral touch n jump [set up cones]

4x

C. 8-12 Pullups or TRX pullups

D. 8-12 Kb squat press

2x

20W/10R

high knees

wide grip pushups

4x

8-12 Pullups

8-12 Kb squat press

2x

20W-10R

TRX curls

trx Jump squats

4x

800m Run (Time)

Max Effort 800m Run

KETTLEBELL HELL #2

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

KETTLEBELL HELL Revisited (Time)

10 KB burpee to high pull 35/62 https://www.youtube.com/watch?v=eMONSXS28xo

10 kb squat press 26/53

20 med ball step ups

run 200

2x

band twist 20 R-L

15 kb sumo to high pull black/ double red

db or kb bench 15 (1 sec pause at bottom) 20/44

run 300 yards

2x

30 KB Swings

row 300

run 400

2x

Finisher

20 full burpee pullups Rx+

OR

20 full burpee

20 jumping pullup

then 20 tactical squat https://www.youtube.com/watch?v=ImdZyv6GJ_U

Clock Time

20-10 beat the clock

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

Bootcamp

20W-10W (try to beat the clock)

https://www.youtube.com/watch?v=gHJWNntk9hU

A. Gorilla row- dead-lift (4 within the 10 sec )

4x

rest 30 sec between each station

B. Russian twist (small med ball) – run turf (advanced do half way then all the way) –

4x

C. lat jump (over rope and back )- rope power slam (8)

4x

D. Band chest press- jumping row (5)

4x

E. Band Front squat/ band press (7) black/purple

4x

F. weighted Wall sit- jump squats (7)

G. Jumping pullup – bosu pushup ( 5/8) Or trx row -pushup

4x

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles

do A-G 20-10 beat the clock section 3x each

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles

Holiday Madness

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

CardioFusion

FGB format (no rest)

kb lat lunge row

spartan kick jab cross

alt step ups

hip hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw

trx pushup to 4 mnt climber

3x

plank for “resting minute

crunches for “resting min”

calf raises for “resting min”

save me

run turf and back 4x

hip tap plank https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

Save me

spin – hill

30 band chest fly

Row

15 situps

15 glute bridge w med ball squeeze

2x

Save me

20 wall sit to plate press (2 sec pause at end)

med ball Russian twist

2x

LIFT

10 noric pop up (3 strict as possible – 7 with help) https://www.youtube.com/watch?v=SanfnrnLxyM

12 barbell glute bridge (w 2 sec pause ) https://www.youtube.com/watch?v=tNCK2p6J3QI

3x

12 elevated lunge R/L https://www.youtube.com/watch?v=35VGgcCXcsE

3x

6-8 pullup (band/BW/add weight) strict as possible

bench press triples – start at 60% / 75%/ 85%/ 90% /95%

burn out set 8-12

6 min squat routine – 60%

10 kb flys neg https://www.youtube.com/watch?v=_5_8ikOXw8s

20 band pull apart

3x

pursuit

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull

4x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks https://youtu.be/0NZBlWQbT_4

12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

20 gorilla rows https://www.youtube.com/watch?v=VlrMysLfbjA

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

New Year- New You

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

Pre-Workout

MR glutes on peanut

demo dips https://youtu.be/DcxMgoLamy0

New Year New You (Time)

terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips

9 trx bicep curls

8 trx jump squats

7 pullups or barbell pullups

6 bench hop R+L=1

5 renegade rows – (pushup row R/L =1)

4 landmine SRDL red- black (dont count rep if foot touches) https://www.youtube.com/watch?v=Q2WFdeGrkW4

3 00m on rower

2 – Sled Run 2x

1 min plank

Reps

band partner lateral shuffle turf down and back then switch do 2x each round https://www.youtube.com/watch?v=Yc89oqIWytg

12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8

push ups w forced reps https://www.youtube.com/watch?v=bSt2Njjo-W0

2x

Puzzle

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

Challenger

4 min

30 sit-up get up press 15/30

30 box jumps

45 sec rest

4min

60-75 Jumping Pullups

60 Kb swings

4min

50/65 pushups on toes

sled push 4x turf

4 min

row 500/650

15 burpees

Reps

puzzle run

Countdown to 2019

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

Pre-Workout

foam roll upper back

MR upper back w peanut

Interval https://youtu.be/_wNJcuw63zw

20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)

4x

B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

over head band tricep ext

4x

C. trx lat jump squat

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

Reps

50 fire hydrants R/L

Cardio Chaos

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

CardioFusion

3 min each station – on whistle

A. row – reverse fly

B. bear crawl-med ball slam

C. spin up-downs

D. jab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs

1x

20W-10R

A. primal sprint

band reverse squats

4x

20W-10 R

B. reverse lunge w med ball twist

windmill slam

4x

20W-10 R

C. snow angles

half burpee

4x

3 min

A. row – reverse fly

B. bear crawl-med ball slam

C.spin up-downs

D. ab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs

1x

Everybody hit the turf

beat the 20-10 https://youtu.be/gHJWNntk9hU

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

LIFT

30 med ball inner thigh squeeze

8-12 box squats

4x

10-12 Nordic pop up https://youtu.be/SanfnrnLxyM

12 band resisted step ups R-L

3x

go till 1-2 reps short of failure rest 30 sec repeat round

band/dumbbell bench press https://youtu.be/IQX_ZiHNUyM

4x

20 leg lift- 10 decline sit up

8 kb tricep ext 5-5 cadence

21’s curls

3x

Day 2

8-12 weighted bench Dips

20 leg lift- 10 decline sit up

4x

12-15 reverse fly on decline

8-12 band /db row R/L https://youtu.be/aHZP2krOssQ

3x

8-12 military press superset w 8-12 band Y press

8-12 behind neck pullups

4x

50 weighted back ext