FGB + Butts and Guts

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB9 (AMRAP – Reps)

∎ Jumping Pullup or BB pullup

∎ Battle Jack

∎ Medball Hamstring Curl

∎ KB or BB Deadlift [Rx=1.3x BW]

∎ Sit-up with Overhead Extension

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Death March [1/2 Turf]

∎ Prisoner Lunges [1.5 Turfs]

∎ 40 Russian Twist [Total] 2x

∎ 20 Windmill Slams [Total]

3x

▬▬▬▬▬▬

∎ 15 TRX Body Saw

∎ Run 400

∎ 10 TRX Body Saw

∎ Run 200

❆ Cooldown Stretch ❆

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Hybrid W1 Pull/Press EMOM

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 12:00 AMRAP

∎ 10 Pull ups

∎ 12 BB/DB Standing Push Press

∎ 15 Rear Delt Raise

◭ 2:00 Coaches Abs Section

◭ EMOM x4

∎ 15 KB Swing

∎ 4 Burpee

∎ 10 TRX Suppinated Row

∎ 12 DB Lateral Raises

∎ 10 Band Press

∎ Sled Run [3/4 Turf]

∎ 10 Step Jumps

∎ 4/8 Assault Bike

◭ Finisher

∎ Run the Rack on Curls

Asymmetric Ladder + Press

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press / Dumbbell Floor Fly Superset (8/15 Amrap for 13 Min )

◭ Use BB or DB for Floor Press

◭ 8 Floor Press / 15 Floor Fly

◭ After Each Set Give 3 People a High Five

Asymmetric Ladder (Time)

◭ 21-15-9

∎ Pistol Squat [Right]

∎ Double Band Row [ Right]

∎ Side SA Push-up [ Right]

∎ Jackknife [Right]

∎ DB Snatch [Right]

Then Repeat on Left

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher

∎ 10 Manmakers [Snatch Weight]

Tabatta Squad

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Assault Bike [Calories]

B ∎ Burpees

C ∎ 180 Slam Ball

D ∎ Incline Bench Leg Lift

E ∎ TRX Push-up

F ∎ Landmine Thruster

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

▬▬▬▬▬▬▬▬▬▬▬▬

AMRAP

◭ As fast as you possibly can!

∎ 30 Band pull apart

∎ 20 TRX Lateral Lunge

∎ 10 DB Skull Crusher

∎ 10 DB Tricep Ext

∎ 8 Landmine Curtsy Lunge [Both Sides]

∎ 40 Incline Bench Flutter Kick

∎ Coach ‘s Agility

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The Process

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Terminator 4 (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Attached Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each Side]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 30 TRX Mnt Climbers

∎ 2 Bear Sled Run [2 Turf]

∎ 1 min Hanging Knee Tuck

Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.

Filthy 50

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

AMRAP

◭ 6:00 AMRAP

∎ Floor Press [Pause Each Rep]

@70% Max

[10sX4r] [15s Rest Between Each Set]

*Meat Cleavers until time is up

◭ 6:00 AMRAP

∎ 8-12 Box Dips [Slow on way Up]

∎ 12 TRX Alternating Single Leg Curl [Each Side]

▬▬▬▬▬▬▬▬▬▬

Filthy 50 (Time)

◭ Split However Desired

∎ 50 Band Upright Row

∎ 50 Jumping Pullups

∎ 50 Bench Pull Over

∎ 50 Weighted Step Ups [Each Leg]

∎ 50 TRX Knee Tuck

∎ 50 KB/ DB Thrusters 26/35

∎ 50 Wallball Shots [Deep Squat]

∎ 50 Burpees

∎ 50 SL Box Jump [ Total ]

∎ 30/50cal on Assault Bike

Finisher

∎ 50 Sky Divers

Lose your excuses and you will find results

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Squad Fitness Gardendale, Squad Fitness Homewood – Online

Bootcamp

40-20

Band leg curls https://youtu.be/lawJxo3GA44

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

Bench press or floor press

Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

Band power press https://youtu.be/x_lbkICZmOA

Trx tricep ext

seated reverse fly

Sumo squat to high pull yellow / green

3x

[set up band}

amrap

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

15 attached band swing

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

Lose your excuses and you will find results

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

40-20

Band leg curls https://youtu.be/lawJxo3GA44

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

Bench press or floor press

Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

Band power press https://youtu.be/x_lbkICZmOA

Trx tricep ext

seated reverse fly

Sumo squat to high pull yellow / green

3x

[set up band}

amrap

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

15 attached band swing

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

Through Thick and Thin

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Squad Fitness Homewood – Group Training

Warm-up

hamsting w band

bird dog

chest stretch

hip back rotation

torso rotation

rocking ham

kb rdl

LIFT

erbody

6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c

3x U go you go

14 min amRap

10-12 RDL

6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU

15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )

fun run

pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me

row 200

db lat raise

3x (if rower are full spin hill 20 db raise )

15 bench low back ext

15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8

3x

GVT squat

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Warm-up

trx lunge twist https://youtu.be/6fnjPvDoCKY

trx side bend https://youtu.be/02IpGpA9hXQ

AR squat hold R https://youtu.be/Cf2bF6gdkMY

L

2x

LIFT

10 squat @ 65 percent

10 rear delt fly https://youtu.be/16E9n-5afTg

10x

low back stretch on bench https://youtu.be/GtOtjmUgWQg

extra credit

20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik

2-3x

Interval https://youtu.be/_wNJcuw63zw

60/20

renegade row w pushup ( use platform) https://youtu.be/drqmsP05-uE

trx lying bicep curl-trx hollow rock https://youtu.be/O9DglLJemsU / https://youtu.be/aI54U-dDNyM

peg leg box jump (2nd variation use plates! ) https://youtu.be/fTGGG9F2q2I

punch combos (run n touch on command )

spin hill

3x