Tabatta Squad

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

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

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AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 50 windmills

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

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Heart Stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

JukeBox

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

◭ 20-10

∎ Band Twist R

∎ Band Twist L

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

◭ 20-10

∎ Rower 4x

∎ Assault Bike 4x

2. Soulja Boy

◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time

◭ 20-10

∎ WallBall

∎ DB Plank Pass Through [Heavy]

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Squat

◭ 20-10

∎ Rope Switch Step

∎ Rope Circles

4x

4. “Queen” We Will Rock You

◭ Russian Twist

FGB 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 10 (AMRAP – Reps)

∎ Alternating SA Ball Slam

∎ Alternating SL Box Jump

∎ Rope Circles

∎ Alternating SA DB Snatch

∎ Alternating Roundhouse Kicks
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Reps

∎ 30 Lateral Jacks [Booty Band]

∎ 15 TRX Leg Curl

3x

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∎ 15 Band Upright Row

∎ Sled Run [1 Way]

3x

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∎ 20 KB Swings (Glute Bridge for low back issues)

∎ 15 Decline Sit ups

3x

❆ Cooldown Stretch ❆

threshold

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ See-saw Press [at failure, squat press]

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ Medball Slam

∎ Attached Band Sprint

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ V-ups

∎ Squated Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

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◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

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Christmas Tree

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice KB swings https://youtu.be/zb2cMTvIhI4

20 Foam Roller on Glutes

Christmas Tree (Time)

Round 1 (10)
10 Russian Twist Run Turf 10 X
10/20 Cal on Assault
10 Man Makers
10 Pullups
10 Lateral Weighted Step Over {Each Side ]

Round 2 (20)
20 Pullups
20 Box Jump
20 Wall Ball
20 Superman

Round 3 (30)
30 Jumping Band Row
30 Med Ball Leg Curl
30 KB Squat to High pull [ Go Heavy]
30 Bound

Round 4 (40)
Jumping Band Row
40 KB Swing
40 Attached Band Chest Press

Round 5 (50)
50 Tree topper 15/25
50 Crunches

* Gift yourself your Favorite exercise do that like its Christmas Day.

Finisher

Santas needed !!! ab work

Split

4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k

35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308

Santa- Elf

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

band ankle rotation

25 fire hydrants R-L

CardioFusion

◭ 60/20

A. Assault Bike

B. MedBall Pivot [Alternating]

C. Attached Band Squat to High Pull

D. Bag High Low Punches

2x

◭ Transition

2:00 Blitz

◭ 10:00 AMRAP

OH Carry [150m]

Farmer Carry [150m]

Bear Crawl Haul [Forward and Back]

◭ Save Me [Partner Up]

∎ Flutter Kicks/40 Cruches

3x

∎ Reindeer Lashes/6 Horizontal Sled Push Pull

3x

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

Heart Stopper Two

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Prevail

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 9 (AMRAP – Reps)

∎ Bag Knee Strikes [3 then ALT]
∎ Run n’ Touch Med Ball Slam
∎ Wall Balls
∎ Rower
∎ Alternating Dumbbell Curls

Interval

◭ 25/10

∎ Alt Rope Wave w/ Squat

∎ Rope Switch Step Slam

2x

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◭ 25/10

∎ Speed Punches

∎ Side Kick

2x

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◭ 25/10

∎ TRX Jump Squat [Click Feet]

∎ TRX Overhead Highknees

2x

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◭ 25/10

∎ KB Swings

∎ Toe Taps

2x

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◭ 25/10

∎ Barbell Step Over

∎ Touchdowns

2x

∎ Coach Led Abs/ Stretch 😊


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Deadlift 4.2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (◭ Deadlifts are Tap & Go.
◭ Brace core each DL.)

◭ Brace core each DL.
Before Each Set

◭ 15 Fire Hydrants [Each Side]

◭ 45 Sec Wall Sit

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Deep Pulse Lunge (8s x 10r)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
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Reps

◭ Booty Banded

∎ 15Four Point Quad Extension

∎ 15Straight Leg Glute Extension

∎ 15Bodyweight Squats

2x

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∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 DBPass Plank

3x

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∎ 25 Seated Band Row

∎ 25 Seated Tibialis Band Raise

∎ 25 Calf Raise

3x

❆ Cooldown Stretch ❆