Hustle for the Muscle

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

CardioFusion

4 min amrap

A. spin up – treadclimber on command

B. row regular grip – reverse grip

C. 15 Band SRDL – hand agility walk R -L

D. step ups – plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y

1x

20-10

A. DB curls on bosu

bosu lat step

3x

20-10

B. sea saw plank https://www.youtube.com/watch?v=wlDHRqy4434

touch down https://www.youtube.com/watch?v=jTSTBvE_rRc

3x

20-10

C. rips saw https://www.youtube.com/watch?v=CRCsdkRZ19c

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

3x

20-10

D. rope punches

in out rope slams

3x

2 min amrap on command

A. spin up – treadclimber

B. row regular grip – reverse grip

C. one foot hope R-L / hop scotch / in out

D. bosu mnt climber 1 min – bosu crunches 1 min

1x

LIFT

Reverse Lucky 7

Bench 7-6-5-4-3-2-1

(weighted if possible) Pullups 7-6-5 -4-3-2-1

On set 3 ,2,1 do negatives for bench and pullups

Lucky 7

Squat add 10 lbs every set 7-6-5-4-3-2-1

Kb/db seated shoulder press 14-13-12-11-10-9-8

7 rounds of 7 (fast as possible)

7 Close grip push-up on handles (can go on knees )

7 Seated db curl

7 Trx jump squat

7x

Thursday

Warm up

low back raises

7 RDL and T holds R-L https://www.youtube.com/watch?v=4PIJb8dHgXk

20 fire hydrant R-L

20 bench Russian twist slam

10 bench situps

45 sec wall sit hold

10-12 deep box squat @ 65%

4x

10 barbell roll out

12-15 RDL use wrist wraps !

8-12 Undertaker row R/L

https://www.youtube.com/watch?v=s_elM3ciI8g

3x

20 primal band row https://www.youtube.com/watch?v=fitYOVa7SFg

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

12 R/L Cross over step https://www.youtube.com/watch?v=2u-8FNBy6Ik

4x

Lose your excuses and you will find results

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

Pre-Workout

find weight for bench press 12-15 reps

find weight for landmine oblique twist

practice rdl

NYR

1 min full burpee

18/22

Bootcamp

40-20

A. leg curl slider

B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

3x

C. Bench press or floor press

D. Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

A. SS band row

B. Trx tricep ext

3x

C.seated reverse fly

D. Sumo squat to high pull yellow / green

3x

[set up green/purple bands}

AMRAP

8 Band RDL https://youtu.be/VfUatHK-0nA

12 attached band swing

Sled run

12 leg lift

12 landmine oblique twist

15 kb tricep ext

Challenger + go

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

Pre-Workout

Challenger

Row 500/ 650

20 box jumps 20/30

60 jumping lunges

40 wing push ups

20 Burpee

50 overhead Squats

30 pullups

60 kb swings

40 wall ball

10 med ball get ups

Run 100m 3x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

Kettlebell Hell

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

NYR

extra credit just for showing up on KB hell day

Kettlebell Hell (Time)

15 KB Row R-L 26/53

25 KB swings 35/53

run 200 yards

3x

10 kb squat press 26/53

10 TRX leg Curl

sled

run 100 yards

3x

12 sumo squat to high pull 35/53

15 weighted step ups R-L (med ball above head)

Run 300 yards

3x

15 KB Row R-L 26/44

25 KB swings 26/44

10 KB RDL

run 200 yards

10 kb squat press 26/53

sled

run 100 yards

12 sumo squat to high pull

15 step ups R-L

Run 300 yards

Go getter

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

NYR

Sprint full turf and back 3x

under 27 sec guys

under 31 sec for ladies

CardioFusion

20-10

bosu mnt climbers 4x

spin 4x

seated alt rope swat 4x

trx lat jump squats 4x

Row 200

bear crawl fwd backward 3x

15 side kick R-L https://www.youtube.com/watch?v=ED4cOg6KRLQ

10 baby tranning https://www.youtube.com/watch?v=eR050O0FxM4 use bench as mod

30 spin lateral raise

20 kb gorilla row

bosu clock jump 3 jumps at 12-3-6-9 https://www.youtube.com/watch?v=yF4G7FBwD2Y&list=PLSSw_L0vYTpOdH73Tm3BCrlWcIKAwrcOj

30-20

bosu mnt climbers

spin

seated alt rope swat

trx lat jump squats

1x

zombie apocalypse

2x

LIFT

8-12 incline bench press

deadlifts

3x

bench press 21 close grip with blocks

3x

50 pull-ups

12 barbell triceps ext every break from pullups

60-60 divide

rope curls

lateral rise

Ladies

barbell squats 3-1 pulse first 10 reps / last 5

partner leg curls 3 neg-8 positive https://www.youtube.com/watch?v=_x-oS6tAVjU

3x

25 med ball inner thigh squeezes

12 kb cross over lunge R-L http://www.youtube.com/watch?v=vXeuuG9W49w&t=5m37s

12-15 barbell deadlifts

3x

reverse sled

50 calf raises

3x

comfort threshold

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

NYR

wall sit 1:30 or longer

Warm-up

Bootcamp

max pushups

then do max number X 3 in primal pushups

wall sit to failure

then divide secs/ 2 for goblet squat reps

Plank with 45 lbs plate

Seconds to reps for SS band row

Max pushup 1 min (AMRAP – Reps)

wall sit to failure (Time)

ladies 70 lbs plates on legs

guys 115 lbs

Interval https://youtu.be/_wNJcuw63zw

60-20

seated 3 curl- jumps squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

4 skaters 8 kb tricep ext https://www.youtube.com/watch?v=0wX31m10NwQ

hand walk -lateral https://www.youtube.com/watch?v=YJH8HXEUUFE

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

3x

2 min blitz

Lengthen 2 (No Measure)

Bench Thorax

hamstring band

winged foam roller

Hip hold R

L

re-group

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

NYR

50 decline situps extra credit

Pre-Workout

practice lat lunge

CardioFusion

Must do A then B each round switching between

4 min command

A. 1 row or 2 Spin or 3 Bosu

B.

KB sequence 1 https://youtu.be/GV6r-YD8lLw

40 sec each no rest

wood chopper R white/blue

tactical squat yellow/red

wood chooper L

lat lunge row

sky touches

kb Russian twist

row

spin

bosu

KB sequence 1

40 sec each no rest

wood chopper R

tactical squat

wood chooper L

lat lunge row

sky touches

kb Russian twist

row

spin

bosu

KB sequence 1

40 sec each no rest

wood chopper R

tactical squat

wood chooper L

lat lunge row

sky touches

kb Russian twist

relay race

rope race

sled race

LIFT

15-20 band leg curl https://youtu.be/sZwVPvqda00

10-12 barbell RDL

8-10 behind neck pullups

http://www.youtube.com/watch?v=bppoUBELWIQ

10 trx pull apart

4x

Guys

12-15 reverse grip barbell Row

bench press 8 -12 reps then negatives on last 3 reps

3x

ladies

15-20 incline db bench row

10 trx tricep ext

10-12 dumbell kickback

3x

20-10

vups

jack press

Case of the Mondays

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

Squad Hip 2 (No Measure)

mid back stretch R

clam shell R

reverse clam shell R

L

hip stretch

sit up toe touches

dolphins

best stretch in the world

Interval https://youtu.be/_wNJcuw63zw

20-10

lateral burpees

jumping lunges

4x

30 on-10 blast-30 rest/rotate

A. TRX Rows- trx jump squat

B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk

C. KB goblet Squat- sprint in place

3x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Light em up

/in /by

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

NYR

complete both ladies and guys finisher

Pullups to Failure (AMRAP – Reps)

Reps

12 Split Squat Lunge R-L – Mod speed lunge w slider https://www.youtube.com/watch?v=11dn8Wkogsc

20 one trx handed jump squats

25 kb tricep ext

pullups to failure

sled row https://www.youtube.com/watch?v=3yayen-ymAs

Run 300

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

4x

finisher

ladies

divide

40 firehyrdrats R-L

40 low back ext- superman’s

guys

60 bicep curls

60 dips

All I do is win

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

NYR

Challenge emom wall ball get 75 reps or more

Warm-up

isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY

25 sec R

L

throw bridge 25 sec R

L

then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk

bicycles 30 sec

mnt climber 30 sec

Minute to Win It https://www.youtube.com/watch?v=S

4 min ( pick) 5

8 trx pullups

15 kb swings

Emom wall ball

10 box jump

5 ball slams

20 rope switch step

12 over head squad ( get deep)

10 Leg Curl Sliders

20 band tricep push downs

12/15 pushups

sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)

ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min

Lengthen 3 (No Measure)

TRX lunge twist R

butter fly

L

Y stretch

Squat hold