The Kettlebell Crush

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

Pre-Workout

30 shoulder external rotation R/L

20 low back ext with stretch

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

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

MTWI . x 9 Mins

min 1 – 20 kb swings 20 mnt climbers

min 2 Push Press x 10 R/10L

min 3 – SA Loaded Squat 8R/8L (get deep)

3x

Rest 1 Full Minute

MTWI x 9 Mins

min 1 – Goblet Squat 15 -15 jumping jacks

min 2 – 10/15 Pushups- 10 Vups

min 3 – KB Row R/L 10

Reps

SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

Hop scotch w med ball 3x https://www.youtube.com/watch?v=fBkfnTt9TE8

10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA

12 TRX Tricep ext /24 karoke lunge RL=2

2-3x

working on greatness

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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

pushups

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

4x

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

Interruption Every min stop and cycle through

10 Jumping jacks on min 1-3-5 and so on

5 V-ups on min 2-4-6 and so on

A. 50 dips

75 band tricep ext

https://www.youtube.com/watch?v=h6tQmRu9h2E

B. 50 leg curl sliders

50 karoke lunges R-L =1

C. 50 gorilla rows RL=1

40 jumping pullups

D. 50 bench Situps

50 overhead squats

challenge (Time)

split reps and try to complete in under 4 min

45 kb push press

30 box jumps

Armageddon / Cellulite

band duck walk distance

https://www.youtube.com/watch?v=H31EYEpCi0M

15 R-L vertical abduction pull https://thexvid.com/video/EB1wGv8MZN8/vertical-adduction.html

3x

21’s curls 7 low/7mid/7high

21 kb tricep ext ( 3-3 cadence )

3x

Juggernaut 4.2

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

CardioFusion

Relay-+ exercise that initiates relay

A- spin

B – Row

C- Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

+D- apeish length of turf https://youtu.be/Ka_dTkcn1-o

2x

25 min amrap

8 R-L reverse lunge to RDL https://www.youtube.com/watch?v=ClHDlIZFb7A

20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs

lat hammer hold (horizontal turf back 5 curls 3x each round) https://www.youtube.com/watch?v=vaAHO_lsX8g

spin 1 min up

12 bosu A frame R/L 12 bosu cunches

liberty walk https://www.youtube.com/watch?v=GWpOUyoZBng

Slider soccer game (for penalties ) https://www.youtube.com/watch?v=e64Pb4_sqAE

LIFT

Deload week (focus on form/ mobility)

upper body w lower finisher

Bench press

40% x 5

50 % x 5

60% x5

Pullup (note band assistance)

40% x 5

50 % x 5

60% x5

slider press

40% x 5

50 % x 5

60% x5

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

40% x 5

50 % x 5

60% x5

Squats

40% x 5

50 % x 5

60% x5

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

Synopsis

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

Interval https://youtu.be/_wNJcuw63zw

Round 1 60W-20R

Round 2 50W-20R

Round 3 40w-20R

Bosu SS raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM 5/10lbs

ALT dumbell snatch https://www.youtube.com/watch?v=X_-Q77POxMM 20/35

kb row on bench R-L

trx jumping lunge /trx jump squat

band step R/L https://www.youtube.com/watch?v=qqaYQ3SKzPk (mid level attachment)

3x

Reps

30 BLT https://youtu.be/nFlyrF7xS-4

30 jack press

30 alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

10 sit up get up https://www.youtube.com/watch?v=z5V-IHjnmQg

15 trx tricep ext

3x

Finisher

50 low back ext

100 crunches

Armageddon / Cellulite

Dips to failure

triple reps to secs and do isometric hammer hold so 10 dips= 30 sec hammer

hold

3x

sled Trex 2x https://www.youtube.com/watch?v=pe2_a8SCzqA

12 split squat lunge R/L on bench https://www.youtube.com/watch?v=qtTyvVHaUI8

12 Glute Bridge R/L

3x

Juggernaut 4

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

LIFT

Deload week (focus on forum/ mobility)

upper body w lower finisher

Bench press

40% x 5

50 % x 5

60% x5

Pullup (note band assistance)

40% x 5

50 % x 5

60% x5

slider press

40% x 5

50 % x 5

60% x5

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

40% x 5

50 % x 5

60% x5

Squats

40% x 5

50 % x 5

60% x5

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

FGB (zen)

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

Pre-Workout

squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

Interval https://youtu.be/_wNJcuw63zw

20w-10r

pushups

goblet squat

3x

full burpee

2x

Warm-up (No Measure)

Zen
band lat low back

trx hip flexor R-L

Butterfly – Y stretch

bosu squat – bosu bend

Armageddon / Cellulite

7 pushup

7 lateral raise

7 bicep curl (need heavier db than lat raise)

7x

20 hip rotations R/L

20 band leg curl (slow)

3x

Lucky 7

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

Reps

L7

A. TRX pushup- knee tuck or

pushup -slider knee tuck or

pushup knees- v-ups

B. row 500 – record

L7

C. burppe – squat to high pull

D. lunge press complex

L7

E. TRX jump squat- TRX curl

L7

F. 6 inches- reverse crunch

_______________________________

1x

Amrap

Reverse sled

10 trx starfish

100 farmers walk

Dips to failure

30 band tricep ext

30 inside out rope circles

500m Row (Time)

Max Effort 500m Row

Prom Queen

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

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

Juggernaut 3.2

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

CardioFusion

32 min amrap

20 boulder squat

10 med ball slam

sled run

spin bike 1 min hill

row 300 m

30 skiers

side plank row R https://www.youtube.com/watch?v=LrVtrVhrqM8&t=7s

farmer walk R

30 touch downs

side plank row L

farmer walk L

30 touch downs

20 rope inside out circles/ 20 alt reverse lunge

20-10

med ball windmill

trx jump squat

4x

LIFT

juggernaut week 2

upper body w lower finisher

Bench press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Pullup (note band assistance)

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

slider press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 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

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Squats

50% x 5

60 % x 3

70 x 1

75 x 10+

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

attack

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

Pre-Workout

Bootcamp

60-20

split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM

bench hop/ low back ext https://www.youtube.com/watch?v=e2vTld6ZuAs

bosu pushup/mtn climbers

TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

attack Ladder (Time)

20-18-16-14-12-10

renegade row

attached band press

trx jump squat

Bootcamp

20 preacher curl

1 around the world slider https://www.youtube.com/watch?v=FjfpyDkSg9k

12 trx triceps ext

run 300