Partner Punisher

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

Partner Punisher (Time)

one parter working at a time

100 wall ball

1/2 mile run with sand bag or med ball (done together can swap who holds)

100kb squat press

2000m on rower

400 rope swats

120 trx Rows

Shred

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

Reps

partner up

slow cadence Dips 1-4 (to failure)

partner band sit-ups https://www.youtube.com/watch?v=jvap2SRG72I&t=2s

2x

Pre-Workout

20x low back ext

20x foam roll glutes

practice RDL in warm up

Interval https://youtu.be/_wNJcuw63zw

20W-10R with exception of A

(No Rest )

A. gorilla rows blue red https://youtu.be/VlrMysLfbjA

RDL

2 x

B. pulsating triceps lunge R

L

2 x

C. close grip pushup on handles

snow angles

2x

D. rope circles

slams

2X

Reps

10 trx knee tuck to pike OR 15 slider knee tuck

farmer walk

trx sled row https://youtu.be/3yayen-ymAs

14 landmine twist

run 300

2-3x

NYR

situps in 1 min – guy/girl with the most reps in (each class) gets point

back must touch ground elbow must touch knees

Savage

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

NYR

hang from bar

45 sec/ 75 sec

CardioFusion

3 min swap on command

lat shuffle- plank jack to leg lift https://www.youtube.com/watch?v=6OWm1zsdgg0

BAS right left upper cut

kb swings

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

bosu crunches

Spin up-down-reverse spin with punches

30 sec

bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68

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

touch down / high knees on command

2x

AMRAP

A. 1 foot hops to bear crawl 2x

15 wall ball

lat shuffle to 10 kb ext 3x

B. 7 overhead step up

14 seated driver

C. 1 min seated sprint

D. 20 SS band Row

20 band chest press

30 sec

bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68

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

touch down / high knees on command

2x

LIFT

5 Bench press

15-20 Dead lift

3x

12-15 reverse Bench press

15 bench leg lifts

2x

15-20 plate press

Pullups to failure

2x

10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A

3x

Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A

3x

trx tricep ext

3x

divide

30 Barbell Tricep ext

30/50 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98

ladies

Amrap

turf KB lunges

12 slider leg curl

12-15 dips

12-15 box barbell Squat

10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4

Step ups

preacher curl

The only time is NOW

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

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

karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14

trx pushup

under-grip row

karaoke 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

Pre-Workout

practice starfish

foam roll IT bands

20 band ankle rotations

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

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

NYR 100 calf raises

Winter olympic shenanigans

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

CardioFusion

NYR

Row 500 under 2:15/150

45work/ 5 rest

skaters -ice breaker 2x ( table tilt https://www.youtube.com/watch?v=zYfpOtKIf64

olympic curling -med ball slam 2x http://www.youtube.com/watch?v=5bw3C25_LAo

spin hill – alpine climb 2x

bilathon (1 arm figure 8 walk 3 squats) 2x

1x

amrap 15 min

20 ski ropes

24 snow angles

row 200

20 half pipe https://www.youtube.com/watch?v=pPDPmSuDRbg

bob sled

salom run

LIFT

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Ladies

8-12 close grip bench press

8-12 megasoras http://www.youtube.com/watch?v=QiUYSj_XLTc

3x

band leg curl

walking lunge

15-20 db kick back

3x

30 med ball squeeze

12 step ups R-L

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 50 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 40 sec

Sled pull- sled push 3x

Wall Sit 30 sec

Sled pull- sled push 2x

Shine

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

Pre-Workout

25 fire hydrants L-R split reps as desired

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

practice jumping pullup

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Bootcamp

40-20

Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg

bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY

sumo squat to high pull

burpee clap

3x

Shine (Time)

Split Reps as Desired

75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI

75 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog

75 Sit-up (straight legs feet under sled )

75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA

Reps

12 TRX tricep ext

15 weighted low back ext

20 band pull apart

3x

lean out

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

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

high knees- burpee on command

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

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

NYR

Robo Arms

20-17-14-11

trx tricep ext

rope curls Red/Blue https://www.youtube.com/watch?v=25F8Jimue_8

OR

35 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

Game

Solom Relay Race

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Armageddon / Cellulite

10-12 reps seated press

20 alt curls (neg)

3x

15 band raises

15 lat raise

2x

12-15 band leg curl

8 -10 one legged get up

15 band glute kick back

R-L

2x

gears

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

CardioFusion

250 row

farmer walk

3x

20 step ups

8 renegade row w pushup

3x

spin 1 min sprint

15 jack press

3x

30 lateral bosu

10 trx leg curl

3x

Faster people Spin up down ever 15 sec (till everyone is done )

band bound

batman ans robin

band bound

batman and robin

Become Better

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

Bootcamp

7 min amrap

14 karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

7 close grip trx row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

15 band slider r-l

3 burpee to med ball slam

band woodchoper 15 r-l https://www.youtube.com/watch?v=m4raXMlPok8

3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

12 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

12 curl press on bosu

12 tactical band squat https://www.youtube.com/watch?v=ImdZyv6GJ_U

3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4

3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

NYR

lunge press sequence

Lengthen

Lengthen 3 (No Measure)

TRX lunge twist R

butter fly

L

Y stretch

Squat hold