FEAR

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 barbell pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x

Beat the clock

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

cardio-Box

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

Pre-Workout

practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc

MR glutes foam / peanut

CardioFusion

3 min

A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U

B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

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

D. 30 mnt slider – 30 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

https://www.youtube.com/watch?v=T0hjhqac71U

1x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

amrap 10 min

A. spin sprint 1 min

B. 12 Bosu ab sequence https://youtu.be/aZcvQY_-09U

C. 20 battle jacks

D. 4x hop scotch https://www.youtube.com/watch?v=fBkfnTt9TE8

LIFT

warm up external rotation- up and over -trx reverse lunges – band rows

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x

split

50 drag curl

50 cross over step R/L = 1

Rescue ME

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

Pre-Workout

MR neck traps racked barbell

MR neck peanut

Amped Up Warm Up (No Measure)

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

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps -renegade rows (slow) 3x

30 Russian twist – trx mnt climbers(slow) 3x

12/15 pulse pushup-jumping lunges 3x

24 gorilla rows- med ball slams 3x

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

strength with a purpose

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

Pre-Workout

MR foot on stick or peanut

MR glutes

CardioFusion

90 sec W (swap at 40)

lat step – bench half burpee

rope punches – hip toss

inner thigh rower R- L

trx bear hug– trx pushups

3x

12 min Amrap

in out TRX run 2x

army crawl turf 1 way https://www.youtube.com/watch?v=-HoODfde9Pg&t=1s

20 band face pull https://www.youtube.com/watch?v=Wq-Td9UXRK8

spin 1 min hill

row 250

group ( everybody same time)

20W -10R

side plank R

L

mnt climbers

side plank R

L

mnt climber

side situp R https://www.youtube.com/watch?v=Rwrlconkv98

L

R

L

30 sec

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

L

bird dog R

L

8 group rope front raises

R/L

30 sec run place

2x

LIFT

warm up

external rotation – db shoulder press – scoops- foam roll hamstrings

6 m Activation bench

bench ab hold https://www.youtube.com/watch?v=JVKYWLdHE9E

rdl warm up

3x

shoulder press drop 6/6/6 – 20-40 % of weight 8-10

6 m Activation band leg curl

RDL rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

3x

supp bent over row rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

lat raise m activation

3x

6 db curl M Activation

15-20 weighted low back raise

3x

GO 100

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

Pre-Workout

practice spider web

10-15 low back EXT

low back stretch 30 secs

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

Interval https://youtu.be/_wNJcuw63zw

45W-15R

A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x

B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x

C. lateral shuffle- med ball slam 2x

D. band side raise R-L 2x

Go 100 partner (Time)

only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team

A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4

B 100 barbell pullup/ elevated barbell pullup

C 50 front rack reverse lunges 15/20 R+L=1

50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY

D 100 Situps w inner thigh flex on med ball

100 full burpee

All I do is win

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

Pre-Workout

20 low back ext

20 external rotation

Warm-up

isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY

25 sec R

L

throw bridge 25 sec R

L

then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk

bicycles 30 sec

mnt climber 30 sec

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

4 min ( pick) 5

8 trx pullups

15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump

5 ball slams

20 rope switch step

12 over head squad ( get deep)

10 Leg Curl Sliders

20 band tricep push downs

12/15 pushups

sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)

ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L

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

Post Halloween Candy Killer

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – SKI JUMP OVER ROPE 4X

1 MIN

plank every time coach says change channel

! Min Blitz

If you consumed any of these items this week ……

candy – 100 Russian twist

sucker – 3 sleds

snickers – 40 situps

rice crispy treat – 30/45 pushups

reses – 50 fire hydrants R/L

candy corn – 2 min Hill on spin bike

LIFT

activation pullups

walking lunges (turf and back)

3x

6 Bench press

3x last set do 6/8/10 drop set taking off 25-40%

bosu activation squats

vertical abduction w band

3x

6 mActivation Dips

20 bicep curl openers

3x

Jack the Ripper

/in /by

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

Pre-Workout

practice pushup jack

practice band side raise

find foot position for power row

Jack the Ripper (Time)

A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY

20 battle jack (ropes)

3x

B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY

10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8

3x

C. 10 TRX inverted row

10/15 pushup Jack

10 plank slider Jack 3-3 cadence

3x

D.

15 band sword chop R/L https://youtu.be/TEezjQo-K84

15 attached band rows (single band use handles)

10 pop jack w KB curl https://youtu.be/erCb_sl6tUk black/ purple

3x

5 med ball slam ie pumpkin smashers https://youtu.be/FUG1Y8u-fZc

run 400 (run for your life) if raining like bat out off hell

5 med ball slam https://youtu.be/FUG1Y8u-fZc

run 200 (run for your life) if raining row like bat out of hell