push through (stretch)

/in /by

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

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L

comrade

/in /by

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

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

partner wall sit step off 20 steps 2x each person

https://www.youtube.com/watch?v=bjZ_141PZlo

band jack knife 20 reps 2x each person ( count twist)

https://www.youtube.com/watch?v=WuAW7d23lNA&list=UUK4Yoeflfs0OKylRzGcOxxw&index=19

round and round

/in /by

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

CardioFusion

30W-20R round 1

40-20 round 2

60-20

40-20

30-20

rotate

spin seated

row

primal sprint round 2,3 and 4 do superman after 30 sec mod primal jump squat

walk it out push-up https://www.youtube.com/watch?v=LEwYL9ULpNc

Amrap

10 V-ups

20 supermans

25 touch n jump

10 AR press R-L https://www.youtube.com/watch?v=dIX9IwUg-nE

20 skaters w med ball

ape crawl w med ball

bosu rainbow https://www.youtube.com/watch?v=0TiyXFfH6FM

60-20

spin hill

row

primal overhead squats

pushups- burpee on command

Ab finisher

LIFT

10 Landmine deadlift R-L

15 innerthigh band

3x

30 med ball squeeze

30 kb sumo squat slow cadence

3x

8-12 box squat

trx tricep ext

3x

weighed walking lunges

12 slider leg curls

Guys

Bench presses pyramid 6 sets total

15 Situp med ball throws

15-20 Dead lift

3x

50 Pullups

100 divide

Dips

rope Curls

Comrade Power

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C band BAS punches – fake jump rope 8x

D wall sit-partner high knees 4x

E decline situp w med ball throw-burpee mb throw (4x before swapping )

F in out box jump[on or off] – close grip pushup on box 4x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

it

/in /by

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

CardioFusion

3 min

(row ) (rope switch step/waves/ punches/ bat raise) (spin) ( kb skier/mnt climbers)

https://www.youtube.com/watch?v=VR6FIknkxSE

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

band sprint 3x

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

agility

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

band sprint 2x

3min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

Run 800

bear crawl

15 KB side raise R

SA farmer walk R

L

L

bicycles

2x

LIFT

leg arm shoulder work

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /65%

4x

8-12 leg curl slider/attached band https://www.youtube.com/watch?v=Xjxf05Slctg

12 weighted step ups alt

3x

12-15 tricep ext

5 reverse press

5 press

3x

1 legged glute raise R-L

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

back chest ab core work

Bench Pause reps with block

5×5

Strip set

2x

Net flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

4x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist

20 reverse grip pushups on bench 1/3 cadence

3x

100 wrist barbell reverse curls

Hard to finish

/in /by

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

Pre-Workout

20 external rotation and facepull

foam roll glutes

HTF (Time)

partner work A and B are performed together while C- D non working partner does sprint n place.

A- 24 med ball ab throw

B-40 yards lunges blue/yellow

1P C-20/30 pull-ups

1P D-30/40 atomic pushups

3x

Reps

Row 300

battle jacks 25

Run 400m

15 scoops https://www.youtube.com/watch?v=xSunE544nBM

15 bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

20 alt trx arm curl

3 x

Gambler

/in /by

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

Bootcamp

Reps will be derived from number of card

Diamonds band resisted push-ups -pushups

Hearts KB Row

Spades TRX knee tuck

Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges

Joker – trainer Choice

After Card 32

Diamonds burpees w pushup

Hearts TRX Row

Spades bicycle crunches

Clubs goblet squat

Joker – trainer Choice

Dodge-ball

Freeze Tag

Tic Tac Toe

conquer

/in /by

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

Metcon (Time)

Team work 2 (Time)

Rules:

1P means one partner works at a time. on 1P- Partners can portion reps any way they want

Both partners run 100 yards at min

4, 8, 12, 16, 18,

10 (5 each)]Bomb Throw- Burpee

1P- row 500

60 yards farmers walk- invisible chair

40 (20 each) situps-plank

1P- 100 rope switch step

40 bench dips(20 each) – half burpee

1P- 6 sled pushes (3 each)

4x

1 P- 200 calf raises

Hustle for the muscle #2

/in /by

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

Game soccer sliders https://www.youtube.com/watch?v=e64Pb4_sqAE

Team Squad

/in /by

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

Pre-Workout

20 low back ext

20 x foam roll glutes

Team Squad (Time)

45 Jumping pullups

45 wall ball

25 renegade row w pushups

25 box jump

4x

every 5 min both partners must do 5 full burpees each

finish with … ( exempt from burppes)

[start some teams on Row and some on Run]

800 m keg carry

1000 m row (only 1 person at a time)

Bootcamp

Lucky 7

trx curl-trx jump squat

20 low back ext

20 fire hydrant R-L

40 calf raises

2x