pursuit

/in /by

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

Pick Things up and Put them down 2.2 (change up)

/in /by

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

CardioFusion

Amrap 40 min

Spin 1 min up 1 min down

band over head tircep extr

30 rower band pull

3 agility R/L https://youtu.be/WUhAydZPw1A

inside out rope cirlces

invisible chair alt rope swats

trx lunge kick 10 R/L

10 TRX curls

At 20 min stop and do 2 min blitz

Finisher

20 superman

1 min plank

15 super man

45 sec plank

10 superman

30 sec plank

LIFT

Squats

12-8-6-6

12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk

weighted lunges (turf and back)

8-12 dips (record reps + resistance )

15-20 seated reverse fly

3x

ladies

15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ

3x

guys

barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

20 landmine twist

Everyone

seated weight jump squats

20/10s

5x

FGB 2

/in /by

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

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Pick Things up and put them down 2.1

/in /by

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

Pre-Workout

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

Starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

CardioFusion

3 min amrap

A. row200- reverse row200 – curl press 15

B. 30 mnt slider- 20 flutter plank -20 in out hops

C. spin- reverse spin- hill 45 sec swap

D. 30 gators -20 rip saw -30 band punches https://www.youtube.com/watch?v=CRCsdkRZ19c gator https://www.youtube.com/watch?v=-uP9GaUyNrE

E. 10 trx star fish- 15 trx tricep ext – 20 spider web

1x

20-10

Russian twist / run (width turf)

4x

2 min amrap

A. reverse row200 – curl press 15

B. 20 flutter plank -20 in out hops

C. reverse spin- hill 45 sec swap

D. – 30 gators -20 rip saw –

E. 10 trx star fish- 15 trx tricep ext

1x

[switch light bands- up top for skiers ]

1 min amrap

lateral shuffle

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

band skiers https://youtu.be/Wu166VUiDTU

trx jump squats

spin sprint

Stretch

LIFT

foam roll hamstrings- scoop stretch – external rotation with band – face pull

try to add 5 lbs from previous week on each exercise

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup or barbell pullup

8-12 military press

4x

12- 15 reverse preacher curl

12-15 lat raise

3x

split

100 slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s

50 band front raise

Win It

/in /by

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

Pre-Workout

band ankle rotations

hamstring stretches

Bootcamp

MTWI restart every min 4x

A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM

2/ 4 skater burpee

B. 16 overhead lunge (med ball)

8 barbell pullup / feet elevated / beast mode BW pullup

C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo

5 box jump

D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 bench leg lift

20-10 4x

A. med ball sit ups (flex inner thigh o way up my squeezing knees)

B. mnt slider https://youtu.be/T0hjhqac71U

C. rope switch step https://youtu.be/VR6FIknkxSE

D. band twist R-L 2x

Sprints or band Sprints

GO 100

/in /by

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

Pre-Workout

practice spider web

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

45W-15R

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

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

lateral shuffle- med ball slam 2x

wood chopper 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

Dig

/in /by

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

Pre-Workout

find weight for landmine RDL

Bootcamp

MTWI 4x

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

8 squat press KB

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 4x

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

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

1 min blitz

MTWI 4x

C 10/15 pushups

10 situps med ball between knee

Sprint down the turf and back

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

Pick Things up and Put them down 2.2 (change up)

/in /by

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

CardioFusion

Amrap 40 min

Spin 1 min up 1 min down

band over head tircep extr

30 rower band pull

3 agility R/L https://youtu.be/WUhAydZPw1A

inside out rope cirlces

invisible chair alt rope swats

trx lunge kick 10 R/L

10 TRX curls

At 20 min stop and do 2 min blitz

Finisher

20 superman

1 min plank

15 super man

45 sec plank

10 superman

30 sec plank

LIFT

Squats

12-8-6-6

12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk

weighted lunges (turf and back)

8-12 dips (record reps + resistance )

15-20 seated reverse fly

3x

ladies

15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ

3x

guys

barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

20 landmine twist

Everyone

seated weight jump squats

20/10s

5x

Ed

/in /by

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

Pre-Workout

foam roll glutes 20 R-L

kb rotation https://www.youtube.com/watch?v=s7C2oM6uShM

Find trx position for pushups

Bootcamp

30-20

A. TRX pushups

B. KB Row R on bench

L on bench

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

L

D. TRX jump squat

3x

40-20

A. KB swing side step https://www.youtube.com/watch?v=qUU5apgYMAk

B. attach band bound

C. Burpee 3 sec squat hold

D. Band Y press https://www.youtube.com/watch?v=C9ODjKG9Row

2x

amrap

15 band twist R-L

15 low back ext https://www.youtube.com/watch?v=GtOtjmUgWQg

trx sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 300

15 kb tricep ext

side plank hold 20 sec R/ L

Pick Things up and put them down 2.1

/in /by

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

Pre-Workout

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

Starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

CardioFusion

3 min amrap

A. row200- reverse row200 – curl press 15

B. 30 mnt slider- 20 flutter plank -20 in out hops

C. spin- reverse spin- hill 45 sec swap

D. 30 gators -20 rip saw -30 band punches https://www.youtube.com/watch?v=CRCsdkRZ19c gator https://www.youtube.com/watch?v=-uP9GaUyNrE

E. 10 trx star fish- 15 trx tricep ext – 20 spider web

1x

20-10

Russian twist / run (width turf)

4x

2 min amrap

A. reverse row200 – curl press 15

B. 20 flutter plank -20 in out hops

C. reverse spin- hill 45 sec swap

D. – 30 gators -20 rip saw –

E. 10 trx star fish- 15 trx tricep ext

1x

[switch light bands- up top for skiers ]

1 min amrap

lateral shuffle

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

band skiers https://youtu.be/Wu166VUiDTU

trx jump squats

spin sprint

Stretch

LIFT

foam roll hamstrings- scoop stretch – external rotation with band – face pull

try to add 5 lbs from previous week on each exercise

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup or barbell pullup

8-12 military press

4x

12- 15 reverse preacher curl

12-15 lat raise

3x

split

100 slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s

50 band front raise