Time under tension

/in /by

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

CardioFusion

2 min of work with 30 sec swaps

spin up / seated band punches 2x

figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min)

attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black – red

https://www.youtube.com/watch?v=hzUbaMOeiRU (2min)

row – lat raise 2x

rope plank R-L – power slam-snake 1x

http://www.youtube.com/watch?v=U8NjPAXg2j0

2x

{Dice Game 2 min]

30 blt https://www.youtube.com/watch?v=nFlyrF7xS-4 red-yellow bands

spin 2 min seated

distance hope scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

10 TRX reverse lunge kick R

L

40 rope punches https://www.youtube.com/watch?v=ics7GR95wS4

3x

Reps

Ladies

weighted wall sit 30 sec

Squats 75 reps

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

band Inner thigh 15 R/L

barbell RDL 8-12

7 gorilla landmine https://www.youtube.com/watch?v=M1iP5riwq_U

3x

40 med ball squeeze

30 reps deadlift

1x

reverse sled

weighted lunges

3x

Guys

pushup halfway hold 30 sec

60 Bench press

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

10 plate press 2 sec hold

15 leg lift

dips many as possible

x cross https://www.youtube.com/watch?v=X391MRc4by0

3x

8 min squat routine

curls/ shoulder press

60-60

Save me 3

/in /by

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

Pre-Workout

40 up and over https://www.youtube.com/watch?v=isDo7DkawSk

20 foam roll upper back

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

2 lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk

3x

shuttle run 5 x

Plank hip taps https://youtu.be/K2JEEpXpXbA

3x

20 trx Jump squats

Invisible chair

3x

8/12 Atomic push-ups

bench leg lift

3x

7 clean squat & press (14 if not going heavy) (partner helps place bands on legs)

Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44

3x

Bootcamp

7×7

lateral raise

trx bicep curls

fire hydrants 7 R-L

Prom Queen

/in /by

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

The only time is NOW

/in /by

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

Pre-Workout

practice starfish

foam roll IT bands

20 band ankle rotations

Interval https://youtu.be/_wNJcuw63zw

20W/10R

archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4

scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc

archer pushup L

scissor bicycles

archer pushup R

toe touches

archer pushup L

toetouches

speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

R

L

20-10

under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik

jumpin lunge

trx pushup

under-grip row

jumpinh lunge

trx pushup

trx curl

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

jump squat

trx curl

starfish

trxjump squat

2 min blitz

touch n jump- frog jump- bw thruster- half burpee- plank hip tap

https://www.youtube.com/watch?v=Oa2dE9yk4NM

https://www.youtube.com/watch?v=SV07IkxJ_jk

https://www.youtube.com/watch?v=K2JEEpXpXbA

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

15 trx tricep ext

5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk

15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

plate spin 1;15 25/45

3x

100 calf raises

liquid awesome

/in /by

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

CardioFusion

50-20

A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl)

B. lateral shuffle (band on knees) / touch n jump

C. Situps med ball b knee/ crunches w med ball

D. slider mnt climber/snow angles

3x

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

D 30 rope slam

15 side plank raise R

1 arm farmer walk L turf and back 2x

30 ropes slam

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

Breaches or Beaches

/in /by

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

Pre-Workout

20 band ankle rotations

20 external rotation 20 facepull https://youtu.be/YcyMmZqnXWk

Bootcamp

Reps

15/20 pulsating push up

20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8

30 primal over head https://www.youtube.com/watch?v=iACCG0RDW5E

3x

12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

12 pull-ups

25 band pull apart

3x

14 kb sea saw press ALT https://www.youtube.com/watch?v=093VsfMBI_w

4 kb press

14 scoops https://youtu.be/xSunE544nBM

14 holding curl R-L https://www.youtube.com/watch?v=lc76MBKx6p4

3x

Challenger

challenge 4 min time limit

row 500/650

30 box jumps

challenge 4 min time limit

60 kb swing https://www.youtube.com/watch?v=Yv69r3PYkp4&feature=youtu.be

4 sled

challenge 4 min time limit

20 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

Testing yourself

/in /by

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

Pre-Workout

foam roll quads and upper back

CardioFusion

Spin up-down 3 min on command

50-10

pogo jump R-L

Push-ups w toe touch http://www.youtube.com/watch?v=mG_HOxVQVLY

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

Lateral touch n jump- ab run

5 crunches- get up combo

Row- reverse row 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

(BAS) or Band punches – KB Swing 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Bosu lat- bosu mnt climber 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Butt and gut burn out

15 rower roll out

15 plank kick out R-L http://www.youtube.com/watch?v=d_SQx2o26bU

15 reverse hyper or low back ext http://www.youtube.com/watch?v=nxpDR73Fj7M

15 bosu glute bridge R-L

3x

LIFT

bench press

5×3 (20 band pull apart between each set )

3×5 (8 Hercules curls between set) http://www.youtube.com/watch?v=LwAkXvPmI_k

2×10

6-10 one arm triceps ext R-L http://www.youtube.com/watch?v=Jd27lcC1VzI

3x

5 chin up 3 sec hold then neg down

15-20 reverse fly

3x

8-12 Dips

Dead lift

3x

slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

farmer walk w trap bar

Ladies

weighted wall sit 45 sec

4 Squats pulse 5-1

25 landmine leg ext https://www.youtube.com/watch?v=KkMqJ6ndODw

band dumb/ bell bench press https://www.youtube.com/watch?v=uQdM5CFBTdo

3x

30 band triceps kick back

10-12 advanced slider http://www.youtube.com/watch?v=Xjxf05Slctg

rolling squat band on knees

10 Bosu glute raise R-L

3x

10 combo lunge to RDL R-L

https://www.youtube.com/watch?v=ClHDlIZFb7A&index=21&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

20 bicep curl to lat

3x

Not for the weak

/in /by

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

Pre-Workout

20 band ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek

PVC pip IT band and calf

Warm-up

15 TRX knee tuck- 30 trx mnt climber

8 deceleration raises https://www.youtube.com/watch?v=4d1PFFlbL5o

Run 300 yards

2x

Reps

A atomic pushups guys 12/18

B 15 box jump

3x

C15 Kb press

D10 pullups

3x

Reps

A 20 Renegade Row alt R-L

B10 TRX Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

CKb walking lunge 30 yards

D 30 band pull apart

3x

Interval https://youtu.be/_wNJcuw63zw

Finisher

20-10

trx jumping lunges

primal pushups

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

20 external rotation 20 facepull https://youtu.be/YcyMmZqnXWk

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

Decent to Ascent

/in /by

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

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises