Broken 7×7

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

Pre-Workout

20 low back ext

20 x foam roll glutes

Broken 7×7 (Time)

Do 7 reps and 7 rounds of each letter

A. goblet squat green/yellow

med ball slam

B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM

db curls

C. TRX pushups/ TRX undergrip Rows

D. kb press red/blue

box jump

Reps

[loop attached band]

10 monster slider R-L https://www.youtube.com/watch?v=S_iG4qdmNQE

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

25 inside out rope circles

15 lateral raises

25 band over head tricep ext

3x

Crank it

/in /by

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

CardioFusion

2 min

A spin hill

B row

C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

D Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

A- slider mnt climbers

B lateral touch n jump

4x

{OR}

20-10 (2)

C Primal Row

D TRX jump squat

4x

2 min

spin hill

row

primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

C slider mnt climbers

D lateral touch n jump

4x

{OR !!!}

20-10 (2)

A Primal Row

B TRX jump squat

4x

1 min

spin seated sprint

row reverse grip

primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo mnt climber with bosu burpee on command

1x

20-10

bicycles -run n touch

4x

LIFT

12 lat raise 3 sec neg weighted bench Dips

30 med ball inner thigh squeeze Box Squats

8-12 box squats 20 leg lift- 10 decline sit up

4x 4x

partner leg curl 3 neg-5 positive 8-12 standing military press 8-12 band Y press

12 weighted step ups R-L 12 lat raise 3 sec neg

20 band dumbbell press 20 reverse fly on incline

3x

abs

20 leg lift- 10 decline sit up 20 leg lift- 10 decline sit up

20-30 barbell glute thruster 21’s curls

20 kb tricep ext 12-15 barbell tricep ext

3x 3x

Decide

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up

7 min amrap

12 Kb rows r-l

12 Floor press w glute raise https://www.youtube.com/watch?v=RNMDO5lUSaA

12 wall ball

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

Squad member decides on final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

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

Failure is success

/in /by

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

CardioFusion

Save me 15 min

15 situps with db press- bosu lateral https://www.youtube.com/watch?v=PDq1vupws5M

row 250- spin stand

5 figure 8 run – gorilla wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96

amrap 20 min

12/ 20 bosu pushup https://www.youtube.com/watch?v=BYylpuApRGY

spin w med ball 1 min https://www.youtube.com/watch?v=_zXfC_RIQ_U

20 supermans

row 1 min

20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk

10 trx knee lift https://youtu.be/LuqrKMm8Uz0

20 TRX in out squats https://youtu.be/whLJm-IiQOU

3 min blitz

Day 2

30-30

med ball slam- bicycle crunches 2x

spin bike 30-30 stand – sit 2x

bosu mnt climber – bosu jack rabbit 2x

row machine 30-30 2x fast- slow

1 min

spin pull apart

situps (med ball inner thigh)

row

trx alt https://www.youtube.com/watch?v=qjUKXzpfN5c

lat shuffle med ball slam

ankle rotations

stretch

LIFT

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

12 R-L band bench crossover

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

10 squats

20 jump lunges

15 band leg curls

15 RDL

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

20 leg ext

3x

Guys

8-12 Pullups

8-12 Squats

3x

TRX row till falure

Wall sit hold till failure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

30 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

pursuit

/in /by

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings yellow/ Green

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

8x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks

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

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

Armageddon / Cellulite

Split

100 band Trex https://www.youtube.com/watch?v=S3LBfRaVlFI

100 Band Curls

12 R-L bosu one legged sliders https://www.youtube.com/watch?v=KIykmgx9FsY

7 R-L slider bosu circles

2x

15 band inner thigh R/L

2x

Ed

/in /by

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

Pre-Workout

kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw

Think of KB row R as a station and kb row L as a station.

30W-20R

A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A

B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc

L

C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A

3x

30-20

A. TRX wakeboard https://www.youtube.com/watch?v=pPDPmSuDRbg

B. KB swing

C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk

D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM

3x

amrap

15 side plank row https://www.youtube.com/watch?v=7D1ccSIOIJM

30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo

30 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg

2 lat shuffle to 10 tricp ext 3x https://www.youtube.com/watch?v=0wX31m10NwQ

10 windshield wipers https://www.youtube.com/watch?v=u0dXRC0nCuo

after amrap do 100 superman calf raises https://www.youtube.com/watch?v=teydESwqebU

Save me 3

/in /by

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

Pre-Workout

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

20 foam roll upper back

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk

3x

shuttle run 5 x

Plank hip taps https://youtu.be/K2JEEpXpXbA

3x

20 trx Jump squats

Invisible chair

3x

8/12 Atomic push-ups

bench leg lift

3x

7 clean squat & press (14 if not going heavy) (partner helps place bands on legs)

Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44

3x

Bootcamp

7×7

lateral raise

trx bicep curls

fire hydrants 7 R-L

If your already here you might as well go 100!

/in /by

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

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

If your already here you might as well go 100!

/in /by

Squad Fitness Huntsville – Squad Workout

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

Choose your W

/in /by

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

Pre-Workout

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

foam roll glutes 20 x R/L

foam roll quads

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 https://www.youtube.com/watch?v=oXk1XiS1ZrU

16 wall ball

3x

20 band twist R-L

Sled or band sprint

4x

Final challenge (go for the W and complete in under 2 min)

Lucky 7 burpee squat to high pull 35/52

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s