Juggernaut 5.2

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

CardioFusion

40/5

primal pushup

primal superman https://www.youtube.com/watch?v=mwPyH0M4DAE

primal sprint

primal tricep ext https://www.youtube.com/watch?v=WSOQazmtFLo

1x

Rope

liberty step alt waves

snake

[switch grip]

battle jack

ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk1x

Spin up – lat raise when down keep tension

2x

Agility Ladder

one legged hop – lateral R

one legged hop – lateral L

hop scotch – bear crawl

hop scotch – gorrilla crawl https://www.youtube.com/watch?v=4gefI_WAtXQ

skier https://www.youtube.com/watch?v=FLh-14B8QRA

jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

skier

jack press

{group up on turf}

KB ab sequence https://www.youtube.com/watch?v=Pvh4HKVOhew

30 sec each for round 1

15 sec each round 2

Row 500

30 Russian twist

15 wall ball bridge https://youtu.be/Dhp5lW-vVnI

Run 800

row 250

30 Russian twist

15 wall ball bridge https://youtu.be/Dhp5lW-vVnI

run 400

LIFT

sets of 8

upper body w lower finisher

Bench press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Pullup (note band assistance) mod barbell pullup

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

slider press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

12 Bulgarian Split Squat R/L

12 Band jump Squats

Single leg curl slider bosu

3x

125 calf raises

Lower body with arm finisher

RDL

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Squats

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

7×7

pushups

lateral raise

curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )

Win It

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

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 last round each station touch n jump or jumping jack for 10 sec

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

Armageddon / Cellulite

8-12 Barbell tricep ext

8 negative preacher curls R/L

3x

35 barbell curls

12 speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q

(turf) wedding walk https://youtu.be/CqKo4RH5YIA

( turf) reverse sled

3x

Juggernaut 5.0

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

Pre-Workout

hook up bands

practice rolling squat

CardioFusion

45 sec

A upright row – primal sprint — lateral hop R/L http://www.youtube.com/watch?v=jNzPPVu0UZk

B Row- reverse grip- row crunches (you will repeat row again)

C spin up- down- tread climber (you will repeat up again)

D rolling squat – wall ball – kneeling wall throw R/L https://www.youtube.com/watch?v=dpBlrmPcg2U

https://www.youtube.com/watch?v=8JX4I-yNDGA

2x on round 2 go to 35 sec round

20/10

trx jump squat

rip saw [no squat] https://www.youtube.com/watch?v=CRCsdkRZ19c

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

slider plank flutter

3x

35 sec

upright row – primal sprint — hop R/L

Row- reverse grip- row crunches

spin up- down- tread climber – up

rolling squat – wall ball – kneeling wall throw R/L

LIFT

sets of 8

upper body w lower finisher

Bench press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Pullup (note band assistance) mod barbell pullup

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

slider press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

12 Bulgarian Split Squat R/L

12 Band jump Squats

Single leg curl slider bosu

3x

125 calf raises

Lower body with arm finisher

RDL

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Squats

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

7×7

pushups

lateral raise

curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )

pursuit

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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

A overhead squat [squat to ball ]

Russian twist

4x

B kb swings yellow/ Green

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

C lateral burpee w pushup [use band to jump over]

8x

D battle jacks

skaters [use cones to jump to]

4x

Reps

A Sled or band sprint

25 flat jacks

B 12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

4x

C 20 low back ext

30 band pull apart

D run 250 OR row 250

20 low back ext

30 band pull apart

Armageddon / Cellulite

Split

100 band Trex https://www.youtube.com/watch?v=S3LBfRaVlFI

100 Band Curls

12 R-L bosu one legged sliders https://www.youtube.com/watch?v=KIykmgx9FsY

7 R-L slider bosu circles

2x

15 band inner thigh R/L

2x

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 jumping 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

Filthy 50

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

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

15 band situps https://www.youtube.com/watch?v=jvap2SRG72I

run 250

3x

Armageddon / Cellulite

8 barbell chin up negatives

immediately go into barbell curls 8-10

12-15 band upright row

10 transformer

3x

R-L Bulgarian Split Lunges

30 med ball squeeze

3x

reverse sled

3x

Juggernaut 4.2 + Hustle

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

CardioFusion

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

1x

Agility ladder Race

LIFT

juggernaut week 5

sets of 8

upper body w lower finisher

Bench press

65% 4×8

65% 8+

leave 2-3 reps on + set

Pullup (note band assistance) mod barbell pullup

65% 4×8

65% 8+

leave 2-3 reps on + set

slider press

65% 4×8

65% 8+

leave 2-3 reps on + set

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

65% 4×8

65% 8+

leave 2-3 reps on + set

Squats

65% 4×8

65% 8+

leave 2-3 reps on + set

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

Slow to Fast

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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 attached Band Rows https://www.youtube.com/watch?v=rOX1ML3sZmc

B jumping lunges

4x

20-10

C seated rope swat https://youtu.be/3X5DBSYHcM4

renegade rows w pushup https://www.youtube.com/watch?v=kRCNyU9uDYo&t=38s

10/20

4x

2 min blitz lat touch jump – burpee- frog jump- mnt climbers – sprint in place variations

Thunder and lightning

40/10 -30/30

Kb RDL 40/10 https://youtu.be/dx6oSw0-sFU

KB Swing 30/30

3x

rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

Bicycle crunches

3x

Neg push-ups

Band Y press https://youtu.be/C9ODjKG9Row

3x

2 min blitz

Armageddon / Cellulite

10 bosu single ham slider

R-L

10 R-L standing band kick back https://www.youtube.com/watch?v=4vLuTNAvPZQ

3 x

8-10 close grip bench use block

3x

100 Trex ext https://www.youtube.com/watch?v=S3LBfRaVlFI

Juggernaut + Hurricane Cardio

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

CardioFusion

Hurricane

10min amrap

Spin 1 min uphill

15 cannonball https://youtu.be/G1VTIWDPqjc

10 knee blast R-Lhttp://www.youtube.com/watch?v=oVEpvg1f83M

25 Attached band press http://www.youtube.com/watch?v=KDweewCM7Fk

25 Primal row http://www.youtube.com/watch?v=fitYOVa7SFg

30 Bosu lateral shuffle

10 min amrap

3 Bosu complex https://youtu.be/A_z2qnnazkY

Row 250

seated spin sprint 1 min

15 side Plank row r-l http://www.youtube.com/watch?v=7D1ccSIOIJM

20 russian twist

10 med ball slam

10 min amrap

12 Trx curl

40 band punches http://www.youtube.com/watch?v=vdtIu3RSxO0

10 Bosu burpee https://youtu.be/8N-Jpyl2wVM

Row or spin 1 min your choice

10 Kb tricep lat shuffle 3x

Shuttle run 5 x

Finisher

Kb raise https://youtu.be/4d1PFFlbL5o

40 bicycle crunches rl=2

Run 250

2x

LIFT

juggernaut week 5

sets of 8

upper body w lower finisher

Bench press

65% 4×8

65% 8+

leave 2-3 reps on + set

Pullup (note band assistance) mod barbell pullup

65% 4×8

65% 8+

leave 2-3 reps on + set

slider press

65% 4×8

65% 8+

leave 2-3 reps on + set

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

65% 4×8

65% 8+

leave 2-3 reps on + set

Squats

65% 4×8

65% 8+

leave 2-3 reps on + set

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

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

Run 800 m

Armageddon / Cellulite

10-12 reps seated press

20 alt curls (neg)

3x

15 band raises

15 lat raise

2x

12-15 band leg curl

8 -10 one legged get up

15 band glute kick back

R-L

2x