SSP C2W4D1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (10,10,8,8,5,5)

◭ Brace core each DL.
⇳ Pick ONE ⇳

Plate Cleaver (10,10,8,8,5,5)

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Chin-ups


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Barbell Hip Thruster

◭ MAX EFFORT!!!
4x
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Finisher

∎ 15 Sled Curls

∎ 15 Rear Delt Fly

∎ 15 Heavy Pulsing Lunges [Each]

∎ 15 TRX Bear Hug

2x

Good4u Stuff

∎ 1:00 Couch Stretch[Each Side]

∎ 1:00 PVC Passthroughs

challenge 4 min – blitz complex

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10s Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

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Challenger

◭ 4:00 Challenge

∎ 50 Sit up Medball Squeeze

∎ 50 Wall Ball

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 50/60 Jumping Pullups

∎ 60 KB Swing

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 40 Thrusters

∎ Sled Run [4 turf]

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 30 KB Row [Each Side]

∎ 15/25 Cal Bike

1:00 Coach Blitz

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Interval

◭ [20s Work / 10s Rest] x8 Alternating

∎ Bird Dog Knees Up

∎ Deadbug

❆ Cooldown Stretch ❆

SSP C2W3D2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat (5 x 5)

◭ Work up to a hard weight

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↹ Transition Movement ↹

▪️50 Band Pullapart [Unbroken]
▪️50 Air Climber [Each Side]
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Strength

∎ 12 Medball Incline DB/KB Bench [Supinated]

➜12 Decline Bench DB/KB

➜12 Flat DB/KB Bosu

3x

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Finisher

∎ 40 BB/DB Front Squats

∎ 400m Run

∎ 40 Pushups[Banded if possible]

∎ 400m Run

()

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Sassy Caroline

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

∎ You and your partner, SA Front Rack Carry the Baseball Field/Park

∎ 20 Syncro Alternating Thrusters [Total]

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◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength]

◭ Use Boards to keep count.

Strength:

∎ Kneeling Alternating DB/KB Press

∎ SA Rows [Brace with box/bench]

∎ Skull Crushers

∎ Landmine Cursty Lunge

∎ DB Lateral Raises

∎ Barbell Bicep Curls

∎ Decline Bench Press

Conditioning:

∎ Plank Jack

∎ Lateral Shoot Through

∎ Wall Ball

∎ Pushups

∎ Surfer Burpee [count 2 reps each]

∎ Sprinter Step Ups

∎ Standing Alternating Heel Taps

◭ Buy Out: 100 Partner Russian Twist

Dirty 30

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ 3 Alternating Plank Pull

➜ Situp Get Up

∎ Core Stick Lunge Twist

➜ Paddle

∎ Behind Head Throw

➜ Jumping Slam

∎ Coaches Agility

➜ Agility

3x

∎ Coaches Choice Abs

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Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Pull 4.2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm-up (No Measure)

◭ Only rest after completing both movements.

◭ Pick 4 of the following.

Superset (4 Rounds)

∎ 10 Barbell Bench Row

∎ 7 SA DB/KB Hang Snatch

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Superset (4 Rounds)

∎ 10 Pullup

∎ 10 Pushup

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Superset (4 Rounds)

∎ 10 SA/ DB Band Row

∎ 15 Shrugs

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Superset (4 Rounds)

∎ 8 Deadlifts

∎ 20 Band Upright Row

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Superset (4 Rounds)

∎ 12 Bicep Curls

∎ 8 Neutral Grip Strict Press

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❆ Cooldown Stretch ❆

Heart Stopper Two

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Savage

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 2:00 each swapping every 30s

∎ Roundhouse Right

➜ Punch Combo [2x]

∎ Assault Bike

➜ MedBall Slam [2x]

∎ Lateral Shuffle [booty band]

➜ Plank Jack to Leg Lift [2x]

∎ Banded Warrior R

➜ Band Twist R [ 2x ]

∎ Lunge Blaster R

➜ 2 Step [2x]

∎ OH Tricep Ext

➜ Lat Pulldown [fast] [2x]

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◭ 30s Each

∎ Side Plank Raise Right, Left [2x]

∎ Side Crunch w Foot tap Right, Left [2x]

∎ ABCD Bicycles [1x]

1x

∎ Plank hold competition

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◭ Coaches Choice until end

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Kettlebell/ TRX Hell

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

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∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

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∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

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∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

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◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Rescue ME

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Roll IT band

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

A. 10/13 Pulse Pushup ➜ Jumping Lunges 2x

B. 30 KB Swings ➜ Core Stick Rotational Press 2x

C. 60 Toe Taps ➜ Speed Punches 2x

D. 30 Russian Twist ➜ TRX mnt climbers(slow) 2x

E. 15 Box Jumps -Renegade Rows [slow] 2x

F. Partner sled Row 4X each

 Run 400m together or  Repeat 1 more station

Reps

20 Kb Triceps Ext

20 Preacher Curls

20 Lat Raise

3x

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