Trick or Treat

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

A. Strength

10 Pullups (failure 1 st set)

15/20 close grip pushups

3x

a. Tabatta

full burppes

KB swings

4x

strength

B Dips failure

weighted walking lunges (turf)

3x

b. tabatta

over head squat

sit ups med ball b knee

4x

C strength

10 Kb squat press

12 TRX leg curl

c. Tabatta

trx jumping lunges

trx tricep ext

4x

Lift 2

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

LIFT

warm up row 300 / foam roll hamstrings upper back do these to wake up hamstrings

8 R/L Single leg curl https://youtu.be/4-C-zX-5pgs

12-15 deadlift RDL

12-15 undertaker row R/L

4x

12-15 bench press

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4

8-12 wide grip chip ups

3x

G/ farmer walk go till you drop L- band lat slide 15 R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band front raise

20 low back ext

3x

75 curls

G 5 slow cadence 5-5 push ups every break

L / 15 tricep pushdowns every break

CardioFusion

practice situp twist

Amrap 25 min

A. bear sled https://www.youtube.com/watch?v=HRmLGyy2b5Y

10 med ball slam

B band jumping row red black https://www.youtube.com/watch?v=Ppa7uKn9ne0

20 band twist press https://www.youtube.com/watch?v=gSAFHDMayK0 yellow band

row 300

C. 30 TRX karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

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

D. spin up 90 secs

20/10 side plank hold / crunches

2x

A. 12 R/L situp twist https://www.youtube.com/watch?v=vvxCbwsOjAs (use med ball on feet to stabilize )

B. 4 ladders https://youtu.be/WpIXMy-sut4

C. and D. run 250

3x

hip flexor and hip stretch

lean out

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

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

high knees- burpee on command

BW thrusters https://www.youtube.com/watch?v=Oa2dE9yk4NM

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

Game

Solom Relay Race

Lift

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

Pre-Workout

band ankle rotations

practice rower lunge

LIFT

Tuesday

squats 15 @ 65%

crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk

3x

12-15 barbell tricep ext

split squat lunges 10 R-L (3-3 cadence)

4x

8-12 behind neck pull-ups (1 sec-hold at top)

30 sec front Rack Hold

12-15 band kick back tricep

3x

12 bench glute raise R/L

15-20 sissy squat – https://youtu.be/P5Bzsmeu8e8?t=4m25s

G/ 20 band tricep pushdown

3x

50 decline situps fast as possible

CardioFusion

Intent – get heart rate up then group and do core exercise and repeat ,

Compete any capital letter then move to (a) next capital letter then (b) etc

A. row 4 min

a. V-ups 30 sec plank 30 sec

B. spin 4 min

b. Clapping scissors 30 sec https://youtu.be/Rwrlconkv98 Sprinter sit up 30sec

C. lateral shuffle/ 12 wall ball/ 10 R/L kneeling wall ball twist

c. side Sit up R/L https://youtu.be/Rwrlconkv98

D. rope alt slams – skater – side to side

d. side raise R/L https://youtu.be/oQHMuKEjI5c

amrap

15 plank Row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM (1 sec hold)

5 figure 8s https://youtu.be/P5Bzsmeu8e8?t=4m25s

25 kb swings

10 TRX Row- 10 TRX start fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

15 lat rower lunge R/L http://vm.tiktok.com/ogchr/

100 presses spin tread climber 50 R/L

comrade

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Life

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

Row and Swing (Time)

10 inverted Row/ 20 kb swing (black/green)

9/19

8/18

7/17

6/16

5/15

4/14

3/13

2/12

1/11

Reps

20 bench side raise R/L

2x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

30 band bicycles

30 kb side to side

2x

10 trx tricep ext

10 trx bicep curl

4x

Comrade Power

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C wall sit-partner high knees 4x

D decline situp w med ball throw-burpee mb throw (4x before swapping )

E in out box jump[on or off] – close grip pushup on box 4x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Licensed to Burn

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

CardioFusion

pre workout foam roll feet -calves

20 ankle rotations

1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3

A. spin

spin w db punches

spin up

2x

[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]

B. lat shuffle cone touch R- L swap at 30 sec

primal sprint – band bound

hinge to high pull

2x

C. suicide

sprint to med ball 10 med ball slam- sprint to start

sprint to db 10 renegade row slow – sprint to start (no pushup)

sprint to wall ball 10 press situps – sprint to start

Section 2

Row 250

run 250

band twist 20 R/L

3x

finisher 30 supermans

hold plank for 1min

30 crunches

LIFT

8-12 kb bench press cadence 3 up 3 down

BSS lunges 10 R/L with 2 DBs cadence 4 up 4 down https://www.youtube.com/watch?v=2C-uNgKwPLE

5x

12 band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8

8-12 barbell RDL

8-12 Dips

4x

quickly as possible

10 seated bench db jump squat

10 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure – compete ! record number on board

Punisher 2

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

Bootcamp

Stretch

Forced Pushups

https://www.youtube.com/watch?v=bSt2Njjo-W0

3x

beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

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

3x

Deliver

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

LIFT

24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY

10 heavy high box squats

8-12 bench press

3x

8-12 military press

20 sec front rack hold

8-12 undertaker row

3x

1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4

reverse fly with band

3x

kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik

3x

CardioFusion

Save me

75 jumping jacks on trampoline

spin up

3x

300 row

band punches

3x

12 fwd lunge 4 pushup run back

fake jump rope or calf raises

6x

20/10

primal pushup

primal sprint (mid level attachment )

3x

20/10

trx row

trxstarfish

3x

20/10

med ball half burpee

sit up me ball between knees

3x

stretch