NEVER peak

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

CardioFusion

pre wokout ankle rotations

foam roll it band

practice https://www.youtube.com/watch?v=dRRLx2aeAxE

4 min interval (/swap ever 30 sec)

A. seated sprint spin- stand-tread climber – reverse spin 2x

B. row-/ab hold/reverse row/locked leg row 2x

C. primal sprint /pushups/bear crawl / burpee 2x

D. lateral shuffle / horizontal Heisman R/L / med ball slam 2x

Rope race

4 min interval (/swap ever 30 sec)

A. stand/tread climber – 4x

B. row/ab hold 4x

C. jump squats / primal row 4 x

D. lateral shuffle / med ball slam 4x

Sled race

LIFT

juggernaut week 1

upper body

Bench press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Pullup (note band assistance)

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

slider press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Split 75 (should max at 15 reps)

barbell Curl

dips

split 75

low back raises

lat raise

reverse fly

Dig

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

Pre-Workout

perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4

30 up and over

30 band pull apart

Bootcamp

MTWI compete A and B before min run out

A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc

B 16 gorilla row blue/red

4x on round 4 do jumping jack after completed reps

1 min blitz (frog jump/touch n jump/ lat touch n jump/run in place)

MTWI 4x

C 12/15 jumping pullup

D 10 landmine squat press 45/90

1 min blitz (in out crunches-bicycle crunches-mnt climber- bw thruster)

MTWI 4x

E 10/12 TRX pushup

F 10 leg curl sliders

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

A. kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

B. trx jump squat

C. attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

D. v-ups

E wall ball

F contra lateral https://www.youtube.com/watch?v=ksTafkmfku0

3x

10 min amrap

/in /by

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

CardioFusion

10 min amRap

A reverse row 300

30 skiers 15/25

20 mnt climbers

10 rower rollout

B. 90 sec spin hill

bear crawl

20 rope inside out circles

20 rope slams

run 100

C. lat band walk 3x

lat shuffle 3x

20 kb tricep ext

shuttle run w back peddle

20 lat raise 5/15

stretch

LIFT

juggernaut week 1

upper body

Bench press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Pullup (note band assistance)

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

slider press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Split 75 (should max at 15 reps)

barbell Curl

dips

split 75

low back raises

lat raise

reverse fly

Lower body

RDL

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Squats

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

50 leg curl slider

front loaded walking lunges turf and back 3x

50 R-L glute bridge

50 decline situps

50 bench leg rasies

Fresh Start

/in /by

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

Pre-Workout

PVS pip on IT band and calves

practice Salt n pepper

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

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

A. 24 Russian twist R-L =2

7 box jump

4x

B. 20 primal Row

15 jack press

4x

C. 15 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burppe to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

D. 1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

A. in out jumps-close grip pushups

B. Alligator chomp https://www.youtube.com/watch?v=MCKbmr0kmZA – trx bicep curls

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

C. med ball squeeze- band pull apart

D. Salt n pepper R-L https://www.youtube.com/watch?v=7QYgMjaWOfU&index=15&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

3x

The test #2

/in /by

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

Challenger

40 lunge slider R-L/ 40 pushups on toes

30 pullups

60 kb swings

90 Rope lashes

Run 100 yards 3x

30 Box Jump

40 med ball windmill

30 KB bench Row R-L

60 Band Y press

Reps

12 band leg curls

sled row

hammer hold marine march

10 curls

15 seated lateral raises

3x

To the Victor goes the spoils

/in /by

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

Pre-Workout

20 external rotation R-L

20 face pull

foam roll hamstrings

Who will drop first?

A farmer walk

crunches at failure

B halfway situp hold

mnt climber at failure

C weighted wall sit

jump squats at failure

D half way pushup hold

pushups at failure

Round after each exercise 1 (up to victor to decide fate)

band sprint -(together)

or

10 box jumps (person that drops first)

Round 2 (up to victor)

15/20 barbell pullups (person that drops first)

or 200 m run together

Round 3 (up to victor)

sled push (person that drops first)

40 kb swings together

hinge/ curl/ snatch load (AMRAP – Rounds and Reps)

10 min amrap

15 landmine RDL 85/155

20 band curl

5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ

Crank it

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

CardioFusion

2 min

A spin hill

B row

C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

D Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

A- slider mnt climbers

B lateral touch n jump

4x

{OR}

20-10 (2)

C Primal Row

D TRX jump squat

4x

2 min

spin hill

row

primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

C slider mnt climbers

D lateral touch n jump

4x

{OR !!!}

20-10 (2)

A Primal Row

B TRX jump squat

4x

1 min

spin seated sprint

row reverse grip

primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo mnt climber with bosu burpee on command

1x

20-10

bicycles -run n touch

4x

LIFT

ladies

2 lat raise 3 sec neg

30 med ball inner thigh squeeze

8-12 box squats

4x

partner leg curl 3 neg-5 positive

12 weighted step ups R-L

20 band dumbbell bench press

3x

20 leg lift- 10 decline sit up

20-30 barbell glute thruster

20 kb tricep ext

3x

guys

8-12 Box Squats

weighted bench Dips

20 leg lift- 10 decline sit up

4x

8-12 seated slide press then 8-12 band standing Y press

12 lat raise 3 sec neg

20 reverse fly on incline

4x

20 leg lift- 10 decline sit up

21’s curls

12-15 barbell tricep ext

3x

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

Gains

/in /by

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup)

20 kb tricep ext

A2. Row

3x

B 30 touchdowns

B2 alt rope waves

3x

15 wall ball

15 russian twist R-L

Spin up

3x

sled push pull 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

https://www.youtube.com/watch?v=DwGU4CUs500

agility one foot hop bear crawl R-L

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

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

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

Survivor

/in /by

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

Reps

40sec W-20 R

A bench drop downs 5 neg/ positive leg lift {rest of time}

B landmine twist

3x

40-20 [ mnt climber during 20 sec}

C fire hydrants R

L

D supermans

2x

50 bicycle crunches

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

25 kb swings- trx leg curl 3x

12/15 atomic push ups -wall sit curls (10/20 lb min) 3x

20 jumping lunges- med ball ab hold 3x

12 kb squat press -burpee (no pushup) 3x

sled 2x- plank (w resistance) 3x

20/25 jumping pullup- half way pushup hold 3x

Game

Rock papper scissors 5 rounds

(pick penalty)

5 burpees

10 pushups