If your already here you might as well go 100!

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

CardioFusion

Amrap 40 min

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

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

Shred

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

Interval https://youtu.be/_wNJcuw63zw

40-40/20 (do a 40 sec b 40 sec rest 20 then repeat)

A.

a. gorilla rows

https://youtu.be/VlrMysLfbjA

b. RDL

3x

B. trx tricep ext

3 pulsating jumping lunge

3x

C. med ball leg curl

band overhead squat or primal

3x

D. Landmine SS Press R/L

3x

Reps

10 trx bicep curls negative 4-1

A. 10 1-4 cadence Dips

B. 20 Attached band chest press

20 landmine twist

C. trx sled row

D 300 run

3x

partner up

40 Band resisted situps https://www.youtube.com/watch?v=jvap2SRG72I

multi D band walk (turf) https://youtu.be/CqKo4RH5YIA

Fly wheel

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

Pre-Workout

practice banned warrior

CardioFusion

2 min (swap at 30 sec)

A. banded warrior R- L-jumping band pull- BLT

https://www.youtube.com/watch?v=NPmVVo4Ag2Q

https://www.youtube.com/watch?v=nFlyrF7xS-4

B. Row/reverse grip/Ab hold/Row

C. kb lat lunge to Row – Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

https://www.youtube.com/watch?v=rtejQTNvPe8

D. Spin med ball press- spin hill 1x swap at 1 min)

_____________________________

2x

Amrap

A. 10 plank side row R-L [red/black w low attachment]

figure 8 run

B. 4 ladders -hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

lat shuffle to med ball slam 1-3 slam / 3x each round

C. 12 Rower roll out

8 R-L w 2 sec hold BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

D. run 300

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

100 sled kick back

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mine RDL

15 band bnech kick back

30 med ball squeezes

2x

ab implosion

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

Bootcamp

Amrap 4 min

A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg

15 bosu bicep curls

20-10

V-ups

bosu mnt climber

2x

Amrap 4 min

B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY

20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E

20-10

TRX jump knee tuck-isometric ab hold

4x

Amrap 4 min

C. 12 leg curls sliders

12 box jumps

20-10

bench leg lift

plank hip tap mod for low back issues

4x

Tick-Tock (Time)

Split

4 sets Around the clock push ups https://www.youtube.com/watch?v=Sd9yOJoWTDY

Run 800

50 crunches

50 sump squat to high pull green/yellow https://www.youtube.com/watch?v=yjh2-gR6ijw

FOWYGT

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

Bootcamp

find out when you get there

MAn up

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

Pre-Workout

30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk

20 face pulls

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20w-10r

trx jumping lunges

pushups Beast mode add resisted band

4x

I GO – You GO

15/20 jumping pullup

12 Kb Squat press

Band Sprint

5x

resting partner does crunches every other round so rounds 1,3,5

Reps

25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 TRX curls

15 landmine RDL 45/75

kb walking lunge turf 1 way

25 Band pull apart

15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308

3x

The Chooser

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

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

Row-30 bosu lat step/ 30 bosu mnt climber /30 bosu crunches

2x

Spin up -suicide 30 Russian twist ) suicide

2x

300 Run -10 leg curl sliders 10 med ball slams until run is done

2x

side plank raise 15-15 sec hold R-L

FWD skater w med ball (turf2x) https://www.youtube.com/watch?v=P047Bohz084

50 punches https://www.youtube.com/watch?v=WC0JJ0pFzP8

2 min seated spin

30 band pullapart

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

3x

Stretch

go through the Nightmare to get to the dream

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

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

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

HTF 2

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

Pre-Workout

20 R-L band ankle rotation

PVC IT band until pain goes away !

1-Mile Run (Time)

Max Effort 1-Mile Run

HTF 2 (Time)

1 mile run

1x

10 pullups

12-20 atomic pushups

farmers walk 100 yards

15 band overhead squat

4x

800m run

*every 5 min excluding runs you must stop and complete 5 burpee

The Grind

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

CardioFusion

45sec 3x

A med ball diagonal knee chops R/L Med Ball Jumps squats

https://www.youtube.com/watch?v=aSV2NpX04rc

B battle jacks-rope punches ski jumper

spin tread climber- hill – tread climber

C rip saw – punches R/L https://www.youtube.com/watch?v=CRCsdkRZ19c

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

D bosu spider man- bosu upside down crunches -bosu pushups

20w -10r

med ball slam (high knees) 3x

rope bat raise (fake jump rope) 3x https://www.youtube.com/watch?v=DwGU4CUs500

band jumping pull 3x https://www.youtube.com/watch?v=Ppa7uKn9ne0

Slider sled 3x

45 sec 3x

A reverse lunge slam https://www.youtube.com/watch?v=HN0vu5nVZiw

fwd backward med ball slam

B spin tread climber/ hill / tread climber

C trx karoke lunge/ trx pushups /karoke lunge

D sea saw slider – fwd back ward bear crawl (no slider)

LIFT

1-4 cadence dips

20-30 band kick back

single leg glute raise R-L

box step 3 negative then 7 positive R-L

3x

elevator squats

15-25 curls to lat raise https://www.youtube.com/watch?v=jP8WgiDOoz8

3x

15 band leg curl

partner land mine glute raise https://www.youtube.com/watch?v=lFOeUGqRdVk

8-12 close grip bench

chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

3x

walking SRDL https://www.youtube.com/watch?v=o6B7KaAx2lM

Walking lunges

2x

warm up

15*20 chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

15-20 band Row https://www.youtube.com/watch?v=vZqUgSGhRlI

20 landmine twist

2x

3-5 Neg Pullups

8-12 undertaker row w landmine R-L

Bench Press 8-6-4-4-drop set 15-20

4x

8 negative chest fly

15 close grip landmine press

25 bench leg lift

2x

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

10-15 RDL

10-12 bench curls

4x