challenge 4 min – blitz complex

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10s Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

◭ 4:00 Challenge

∎ 50 Sit up Medball Squeeze

∎ 50 Wall Ball

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 30/40 Pullups

∎ 60 KB Swing

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 40 Thrusters

∎ Sled Run [4 turf]

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 60 KB Row [Total]

∎ 15/25 Cal Bike

1:00 Coach Blitz

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ [20s Work / 10s Rest] x8 Alternating

∎ Bird Dog Knees Up

∎ Deadbug

❆ Cooldown Stretch ❆

Group Training – Fri, Oct 13

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 50 Push Press {go Heavy]

∎ 30 box jumps

∎ Sled Row [2 Turf]  [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 30 Med Ball Slam

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

Comrade

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pick you Favorite

◭ 8:00 AMRAP

◭ Combine your favorite strength move with favorite Ab move

◭ 8-12 reps for Strength / 20 reps for Abs

∎ Squat/DeadLift/RDL/Pullups/OH Press/Bench Press/Dips/ Curls/ Rows ETC…

Comrade (Time)

◭ I go, You go
◭ Alternate doing every other movements through the following movements,
with ONE person working at a time.

∎ 7 Burpee
∎ 7 Overhead Squat
∎ 7 Overhead Weighted Sit-up [Feet Anchor]
∎ 7 Barbell Inverted Row
∎ 7 TRX Hip Toss [Each]
∎ 7 DB/BB Thruster
∎ Horizontal Thrusters [1 Turf] [Can Assist]
7x as a team
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Run 800m together!
▬▬▬▬▬▬▬▬▬▬▬▬
◭ When back, Crunch until last team finishes run!

Open Gym Workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

()

()

Warm-Up (No Measure)

∎ Roll Calves

∎ Stretch Calves

∎ Stretch Hamstrings

∎ 20s Downdog to Cobra

∎ 20s Worlds Greatest [Each Side]

∎ 20s Monkey Squats

∎ 4 Spine Circles [Each Way]

Start Hard [Buy-in] (No Measure)

∎ Run around building until you complete 1 full lap of nearly max heart rate [2 Lap Minimum]

Tabata Fun Time (No Measure)

∎ Burpees

∎ Straight Arm Plank

∎ Flutter Kicks

∎ Sit-Ups

∎ Assault Bike Forward

∎ Assault Bike Backwards

∎ KB Swing

∎ KB Goblet Squat

∎ BW SLRDL [Explosive]

∎ Backwards Walking Lunges

∎ WallBall Switch Step Slam

∎ Windmill
20s Work / 10s Rest for 8 Rounds

[Alternating Movements Each TIme]

Finish Hard [Cash Out] (No Measure)

∎ 70 Tib Raises

[Minimal Resting]

Full Body Blast

/in /by

Squad Fitness Gardendale – Group Training

AMRAP

20:00 AMRAP

∎ 15-20 DB Bench Press

∎ 15-20 KB Tricep Ext

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups

▬▬▬▬▬

Interval

30 sec ON➜15 sec All Out / 25sec rest/rotate

∎ TRX Rows

➜ TRX Jump Squat

∎ Pushups

➜ Half Burpee

∎ KB Goblet Squat

➜ Sprint In Place

3x

▬▬▬▬▬

Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

Tabatta Squad

/in /by

Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

▬▬▬▬▬▬▬▬▬▬▬▬

AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 12 Landmine Twist

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

()

()

()

Trick or Treat 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

It’s Always Ticking

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 10 Weighted Downward Toe Taps

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank to Failure

then, subtract your plank time

to get your score!

()

()

()

()

()

Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

▬▬▬▬▬▬▬▬▬▬

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
▬▬▬▬▬▬▬▬▬▬

Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

Interval Blitz

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Dirty 30’s [ 30 sec of work 4X then rotate]

∎ TRX Tricep Extension

➜ TRX In Out Jump Squat

2x

∎ Curtsy Step-Ups [Right]

➜ [Left]

2x

∎ Dips

➜ Banded OH Squats

2x

∎ Battle Jacks [Booty Banded]

➜ Mountain Climbers [Booty Banded]

2x

∎ Decline Situps

➜ Decline Russian Twist

2x

∎ Karaoke [Horz. Turf]

➜ Calf Raises

2x

Pick Your Favorite 2 Stations Repeat

Interval

50s Work/10s Rest/Swap Halfway

∎ Surfer Burpee [Alternate]

∎ Pogo Jump [R/L]

∎ 1 Pushup ➜ 6 Scissor Climbers [Combo]

∎ Lateral touch n’ Jump/ Ab Run

∎ BW SRDL [R/L]

∎ 5 Crunches ➜ 1 Get Up [Combo]

2x

❄ Group Stretch ❄