Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

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Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

20-10’s [Each station do 4 sets]

∎ Band OH Squat

➜ V-ups

∎ Band Hinge to Upright Row

➜ Trx Row

∎ Bosu Mnt Climbers

➜ Lateral Burpee

∎ Skier

➜Jack press

Reps

∎ Sled Run

∎ 20 Elbow Strike Back Plank

∎ 15 Low Back etc with Plate Press

5x

80 Bosu Calf Raises [Barefoot]

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

▬▬▬▬▬▬1▬▬▬▬▬

◭ 25s Work / 15s Rest

1. Archer Pushup [R]

2. Scissor Bicycles

3. Archer Pushup [L]

4. Scissor Bicycles

5. Archer Pushup [R]

6. Single Side V-up [R]

7. Archer Pushup [L]

8. Single Side V-up [L]

9.10.11.12. Lunges [R,L,R,L]

▬▬▬▬▬2▬▬▬▬▬▬

◭ 25s Work / 15s Rest

1. TRX Low Row Raise

2. Explosive Single Leg Ground Touch [R]

3. TRX Pushup

4. Explosive Single Leg Ground Touch [L]

5. TRX Low Row Raise

6. Shoulder Taps

7. TRX Curl

8. Shoulder Taps

9. TRX Super Man Run

10. Sky Divers

11. TRX Super Man Run

12. Skydivers

▬▬▬▬▬3▬▬▬▬▬▬

◭ 2:00 BLITZ

∎ Touch n’ Jump

∎ Fast Feet Sprinter Arms

∎ Bodyweight Thruster

∎ Half Burpee

∎ Plank Hip Tap

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Seated Curl ➧ Seated Jump Squat

10➧5

9➧4

8➧3

7➧2

6➧1

∎ 5 Godzilla [2 Thruster ➜ 4 Gorilla Rows ➜ 2 Shoulder Press]

∎ 50m Bear Crawl or Crab Walk

2x

❆❆ Cooldown/Stretch ❆❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, complete 100 deadlifts

Partner 1: # deadlifts (barbell or KB)

Partner 2: Push ups until P1 is ready to switch

⤱ Switch, alternating every few reps until all reps are completed ⤱

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Bentover Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 35s Work / 5s Rest / 35s Work / 15s Rotate

∎ Wall ball Twist [Right]

➜ Wall Ball Twist [Left]

∎ Band Split Stance Row

➜ Tricep Overhead Extension

∎ Evade Strike [L/R]

➜ Evade Lateral Knee [L/R]

∎Bench Side Raise [Right]

➜ Bench Side Raise [Left]

∎ Switch Step

➜ Pledge Pushup

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 20 Alternating Bosu Curls [Toes Up]

∎ 20 Scissor Slider

∎ Sled Run [¾ Turf] X2

∎ 8-15 Dips

3x

❆ Cooldown Stretch ❆

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