The Gun Show[Reno 1]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 7:00 AMRAP

∎ 16 Dips

∎ 16 V-ups

∎ 32 Bicycle Crunches

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◭ 7:00 AMRAP

∎ 15 Partner Rope Curls

∎ Band sprint [2 Turf Per Person]

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◭ 7:00 AMRAP

∎ 15 OH DB Tricep Extension

∎ 45s Reverse Assault Bike

∎ 30 Touchdown

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◭ 7:00 AMRAP

∎ 15 Reverse Grip Tricep Pushdowns

∎ 5 Dragon Flag or 15 Leg Lift

∎ 5 Burpee Slamball

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◭ 7:00 AMRAP

∎ 10 Alternating Seated DB Curls [Each Side]

∎ Punch and Kick until Fatigue

∎ Farmer walk [2 Turf]

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◭Coach Call Out or Competition

∎ Rope Pass

∎ Rope Run

∎ Rope Raise

❆ Group Cooldown ❆

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Deadlift 4.2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift➜RDL (4s x 8r)

◭ Each DL➜RDL= 1 rep.

◭ Goal is to complete each set unbroken.

◭ Deadlifts are Tap & Go.

◭ Brace core each DL.
◭ 30s Hollow Rock Hold between sets.

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Deep Pulse Lunge (8s x 10r)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
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Reps

◭ Booty Banded

∎ 15 Four Point Quad Extension

∎ 15 Straight Leg Glute Extension

∎ 15 Bodyweight Squats

2x

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∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 KB Pass Plank

3x

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∎ 25 Seated Band Row

∎ 25 Tibialis Raise

∎ 25 Calf Raise

2x

❆ Cooldown Stretch ❆

Stretch-tastic

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Assault Bike [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

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∎ 2:00 Coaches Ab section

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◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only]

Repeat on Left

✲ 1 burpee penalty for dropping. Between Rounds.

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◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right]

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◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad

300 workout

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 Minute AMRAP

∎ 30 Band Leg Curl

∎ 10 Booty Banded BB/DB Deadlift

◭ 7 Minute AMRAP

∎ 6 Nordic Pop Up [ I Go , you Go]

∎ 6 Roman Press [ Down Slow]

300 workout (Time)

∎ 25 Devil Press
∎ 50 RDL [Barbell or KB]
∎ 50 Push-ups [Bodyweight or Primal]
∎ 50 Box Jumps or 50 Step-ups [Each Side]
∎ 50 Floor Wipers [Each Side]
∎ 50 Single Arm DB/KB Snatch[Each]
∎ 25 Situp Wallball
∎ 25 Weighted Situps

Livid [RDL]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

EMOM

◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 10-15 Dips

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Interval

◭ 40 Sec Work / 20 Rest

∎ Rope Alt Waves

∎ Box Jump

∎ Bicycle Crunches [Booty Band On)

∎ Karaoke

∎ Double Foot Mountain Climber

3x

Rounds 2 and 3 do 30 sec Work

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Thunder and Lighting 3

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ V-ups

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Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

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∎ 45/75 Pushups

∎ Sled Run [4 Turf]

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∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

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∎ 15/30 cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 12 Preacher Curl

∎ 10 Med Ball Deadbug [2s pause]

∎ 15s Braced Plank

◭ 6:00 AMRAP

∎ 12-11-10-9-8-7 -6 -5 BB Strict Press

∎12 Band/DB Rear Delt Fly

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Terminator 4 (Time)

∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]

✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
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Gotta Work the Wheels

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 30 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 60 Band Hamstring Curl

➜ Lunge [2 Turf]

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◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆

Dynamic Duo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

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Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

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Pull 4.2 [Reno 1]

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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 Pendlay 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 Stand Row

∎ 15 Shrugs

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Superset (4 Rounds)

∎ 20 DB Neutral Grip Bench Press

∎ 20 Plate Pullovers

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Superset (4 Rounds)

∎ 15 Plank Side Raise [Each]

∎ 20 Banded Knee Tuck [Total

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❆ Cooldown Stretch ❆