heart stopper

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

CardioFusion

3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x

SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM

rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4

primal sprint – plyo pushups 2x

2x

Reps

15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY

sled run or band sprint

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

10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8

Spin 1 min hill

30 bicycle crunches

20 plank step offs

3x

500m Row (Time)

Max Effort 500m Row

LIFT

Guys

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

ladies

8-12 Box Squat

band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise

Fade

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

Pre-Workout

CAPTAIN CRUNCH” (2 ROUNDS) –

20 CRUNCH

20 Med ball Russian twists –

20 REVERSE CRUNCH

fade (Time)

10/15 Atomic push ups

15 Kb Row R-L

15 box jump

3x

12 leg curl

20 Kb Swing

run 200

3x

12 KB squat press

12 TRX Wide grip Row

15 TRX jump Squat

3x

15 KB goblet squat

12 TRX tricep ext

gorilla crawl

3x

then 1x straight though blitz

300 m row

Post X-mas Calorie Killer

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

Bootcamp

20 W/10R 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee 4 min

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings 4 min

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap 4min

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

4 MIN

HIGH KNEE RUNS/ jump rope EVERY TIME COACH SAYS

GOLD – DO 3 monkey squats

Leprechaun – 1 burpee

st patties -3 pushups

4 leaf clover – Rest

Band Stretch Routine

FGB (zen)

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

Pre-Workout

squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

Interval https://youtu.be/_wNJcuw63zw

20w-10r

pushups

goblet squat

3x

full burpee

2x

Warm-up (No Measure)

Zen
band lat low back

trx hip flexor R-L

Butterfly – Y stretch

bosu squat – bosu bend

FGB (zen)

/in /by

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

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

Relay

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

CardioFusion

Set up a relay teams of 3

Spin – up

Row pace under 230-200

Run – 20 rope slam -20 force step https://youtu.be/snwEz201RAM

2x

1 min

windmill to mnt climber https://youtu.be/3b4V1skCLWY

rope snakes- rope cross

https://youtu.be/R0ssdeCjIRc

primal sprint

https://youtu.be/pe18VU0jqaQ

2x

Finisher

25 sec each

Band partner combo-

https://youtu.be/h_imSaxr_Gk

2x

Barbarian Challenge

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

kamikaze (core/ drop)

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

Pre-Workout

20 foam roll IT Bands

20 band ankle rotations

CardioFusion

20-10

A. v-ups

B. jack press

4x

20-10

C. med ball knee bash R next round do L

D. bench hop (bosu platform+ small box)

4x

[put up DB]

[flip bosu]

25 min amrap

A. 45 min plate spin- 45 min hill

30 trx mnt climber- 15 trx bicep curl -10 trx jump squat

B. 200m row -ab hold 20 sec – 200 m row

C. 20 Russian twist – suicide run back pedal -run 2x – 20 Russian twist

D . 12 bosu lunge blaster R-L 24 in out jumps 30 band pull apart

ON Command

partner band lateral shuffle [purple/green]

partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

4x each swap at 2 x

LIFT

squat 8-12 rep

drop 20-30% of weight complete same number

go deeper

bench 8-12

drop 20-30% of weight complete same number

pullups 8-12

trx row

4x

15-20 20 plate press

15-20 barbell row

15-20 kb jump squat

2x quickly

25 calf raises

20 band preacher curl

20 lat raises

15 trx tricep ext

Don’t talk about it Be about it

/in /by

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

Pre-Workout

low back ext

shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM

low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Warm-up

100 bicycle crunches

3 min amrap

4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups

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

Amrap https://youtu.be/dBmgRAivtTQ

4:30 min Amrap (notice MTWI)

8 kb step up R-L

16 step out https://www.youtube.com/watch?v=OOZi4N-a64Y

10 kb row R/L

10 kb swing

10/12 bosu pushup (bubble up- slow and press in)

MTWI

8 med ball slam

turf and back 3x

Last 30 sec full burpee

10/12 barbell pullups https://www.youtube.com/watch?v=wP-rKzdjVD0

15 attached band chest press

isometric barbell hold 20 sec https://www.youtube.com/watch?v=ojfI7uaKMAo

Reps

15 wall ball squat (hands behind head) https://www.youtube.com/watch?v=dpBlrmPcg2U

10 slider leg curl

5 one legged med ball slam R-L https://www.youtube.com/watch?v=BGiNaM0Dz1g

15 kneeling curls

12 Magellan tricep ext https://www.youtube.com/watch?v=akS3J9VDgBs

3x

300 workout

/in /by

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

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

Reps

Sprints 5x

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head