Never Give Up

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

Reps

7/10 inverted Row

14 multi D lunge curls

14 monkey squats

7 kb clean press R-L

30 Russian twist

3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A

20 skaters (1 sec pause)

12-15 clapping push ups [primal]

12 bench decline situps

sled Row

3x

Guys

5 TRX lying curl https://youtu.be/kRVCEw0hd98

20 lateral raise

3x

Ladies

30 med ball squeeze

12 band kick back https://youtu.be/p_0qG6FN_ZU

sled run

2x

Monumental

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

CardioFusion

90 sec W/ 25 sec Rest

rotate each station

round 2 60 sec W/ 25 sec rest

lateral high knees https://youtu.be/LLg4POrHQVQ

spin hill

Kneling band punch R-L https://youtu.be/hzUbaMOeiRU

reverse grip ROW

Tactical band squat https://youtu.be/ImdZyv6GJ_U

2x

2 min swap at 30 sec

med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo

spin up-down-up-down

shuttle run – lateral shuffle

row – ab hold https://www.youtube.com/watch?v=oGeocSF8ifA

BOSU lunge to lateral raise R-L-R-L

1 min

lateral high knees

spin hill

kneling band punch R-L https://youtu.be/hz

reverse grip ROW

Tactical band squat

https://youtu.be/ImdZyv6GJ_U

1x

-Russian twist race – https://www.youtube.com/watch?v=RkJXHBbnFcI

3x

LIFT

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Guys

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

TRX row till falure

Wall sit hold till faliure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

35 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks

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

comrade

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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

Gains

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup)

20 kb tricep ext

A2. Row

3x

B 30 touchdowns

B2 alt rope waves

3x

15 wall ball

15 russian twist R-L

Spin up

3x

sled push pull 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

https://www.youtube.com/watch?v=DwGU4CUs500

agility one foot hop bear crawl R-L

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

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

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

Turn a negative into a positive

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

Pre-Workout

find weight for landmine row for 20 sec

20 foam roll glutes

20 band ankle rotations

Interval https://youtu.be/_wNJcuw63zw

Set 1 30 sec negative (5 rest) 10 sec positive

Set 2. 20 (5) 10 sec positive (rotate)

A. negative pushups/ pulsating pushup 2x

B. trx ab isometric hold/ synergy crunches https://www.youtube.com/watch?v=ojfI7uaKMAo 2x

C. neg pullups/jumping pullups ( mod inverted row/ row) 2x

D. wall sit (weighted) / kb jump squat https://www.youtube.com/watch?v=dpBlrmPcg2U 2x

then do one more 30 (5) 10 round

after round 3 – hit the turf

30 sec kb or db pullover

15 sec kb or db toe touch

Sec 2

40W/20 rest

attached Band chest press-squat chest press

trx undergrip row- bear hug https://youtu.be/85Miu6nhHH4?t=14s

SS lunge kick back – https://www.youtube.com/watch?v=GxrIUob_nLo [set up on Rig]

mnt sliders-snow angel plank

3x

hit the turf

2 min blitz

then

30 sec kb or db pullover

15 sec kb or db toe touch

2x

Punisher 2

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

Bootcamp

Stretch

Forced Pushups

https://www.youtube.com/watch?v=bSt2Njjo-W0

3x

beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

14 bench knee tuck

3x

FGB 2

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

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

15 KB RDL

20 attached band press red – black https://www.youtube.com/watch?v=aLDX5u4XN8U

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin

Apish sequence https://youtu.be/Ka_dTkcn1-o

primal sprint/ psuhups

Row- reverse Row

Band twist R-L

wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run

15 TRx knee tuck

15 TRX arm curls

BAS 1 min

Partner ab thow w burpee https://youtu.be/sVA0S_0HTWg

I go you go 1 min

jump squats

Situps

pushup

LIFT

ladies

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Fellas

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

you’ve only got 1

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

Amrap https://youtu.be/dBmgRAivtTQ

6 min amrap

10 landmine row R-L

10 squat rotating press R-L https://youtu.be/x0lHsoQf86Y?t=46s

20w-10r

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

lat steps https://www.youtube.com/watch?v=gWFjz5aZJNM

3x

6min

5 squat clean squat https://www.youtube.com/watch?v=zDdPRXnp7Ew

10 med ball slam

15 lat raise

20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

6min

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

16 kb seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

7 box jump

20 w-10 r

contra lateral https://www.youtube.com/watch?v=U68SfrqeDr4

cross over ski touches

3x

6min

20 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U

10 band jump pull

20 band pull apart

20w-10r

trx tricep ext

frog jumps

Choose your W

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

NYR

extra credit

Lucky 7 burpee squat to high pull 35/52

Reps

12 decline situps

lunge med ball overhead

24 gorrilla rows R+l=2

12/15 atomic pushups

3x

16 decline leg lifts

16 renegade rows

6 liberty steps R-L

16 wall ball

3x

20 band twist R-L

Sled or band sprint

3x