Jaloopdaritatio

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Squad Fitness Homewood – Group Training

AMRAP

◭ 18:00 AMRAP

∎ 12 Scoops

∎ 12 Bench Crunches

∎ 2 Point Agility – Sprint- Lateral Bound [2X]

∎ 25 Band Lat Pulldown

∎ 25 OH Band Tricep Extension

∎ 30 KB Swings

∎ 20 Gear Shifter

◭ Coaches Ab

∎ 15 Low Back Extension with Press

∎ Karaoke [2 Turf]

∎ 20 Band Punch Pull [Each]

∎ 50 TRX Mountain Climber [Total]

∎ 15/30cal Assault Bike OR 400 Run

2x

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pursuit

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Squad Fitness Homewood – Group Training

Pre-Workout

∎ 20 Ankle Rotation R&L

∎ Hip Mobility

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Interval

◭ 20s Work / 10s Rest

∎ TRX Mountain Climber [slow]

∎ Russian Twist (Feet up or supported)

4x

∎ Kettlebell Swings

∎ TRX Underhand Rows

4x

∎ Pushup Jack [keep band on]

∎ Booty Band Bodyweight Squats

4x

∎ Battle Jacks

∎ Single Leg Ground Touch and jump

4x

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Reps

◭ As Fast As Possible:

∎ 12 Anchored Band Glute Kickback R & L

∎ 8-12 Pull ups

∎ 5 Plate Raise

∎ 10 Plate Alternating corkscrew R & L

∎ 10 Lateral Burpee

3x

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◭ For Completion: [Split Reps as Desired]

∎ 15 Bench Side Raise [Each Side] 3x

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

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❄❄ Stretch When Finished ❄❄

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Memorial Day

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Announcements

Memorial Weekend Schedule

– No 5:45 Class on Friday 26th

– 9:00am ONLY on Monday 5/29

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Workout

You will see when you get here 🙂

The Gun Show

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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

∎ 15 Partner Leg Throw Down

∎ Band sprint [2 Turf Per Person]

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◭ 7:00 AMRAP

∎ 15 OH DB Tricep Extension

∎ 45s Reverse Assault Bike

∎ 30 Touchdown

▬▬▬▬▬▬▬▬

◭ 7:00 AMRAP

∎ 15 Reverse Grip Tricep Pushdowns

∎ 5 Burpee Slamball

∎ 10 Plate Cleaver

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◭ 7:00 AMRAP

∎ 10 Alternating Seated DB Curls [Each Side]

∎ Punch and Kick until Fatigue

∎ Farmer walk [2 Turf Each Arm]

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◭Coach Call Out

∎ Rope Pass

∎ Rope Run

∎ Rope Raise

❆ Group Cooldown ❆

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Thunder and Lighting 3

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest

∎ Negative Pull Up

➜ Trx Row

∎ Negative Pushup

➜Thruster

∎ Nordic Ham Hold

➜ Slider Leg Curl

∎ Braced Plank

➜V-ups

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

▬▬▬▬▬▬

∎ 15/30 Cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

FGB + Spell Your Name

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 6 (AMRAP – Reps)

∎ Barbell Curls

∎ Battle Jack

∎ Run n’ Burpee [1/2 Turf Count Each Burpee]

∎ Bag Push [Bag 2′ from Wall]

∎ Medball Deadbug

3x

▬▬▬▬▬▬▬▬

Reps

◭ Spell your first and last name as quickly as possible

[If your name is short, spell your pets name]

◭ Write down before you start

AB – 5 Pullups or 10 BB Pullups

CD – Sled Run 2x

EF – 50 Band Jumping Row

GH – 20 Bench Side Raise [Each Side]

IJ – 30 Lat Jacks [Booty Band On ]

KL – 30 KB/DB Hammer Curl

MN – Sled Run 2x

OP – 5 Pullups or 10 BB Pullups

QR – Sled Run 2x

ST – 20 Bench Side Raise [Each Side]

UV – 50 Band Jumping Row

WX – 30 KB/DB Hammer Curl

YZ – 30 Lateral Jacks [Booty Band On]

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SSP C2W3D2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat (5 x 5)

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↹ Transition Movement ↹

∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬

Strength

∎ 12 Medball Incline DB/KB Bench [Supinated]

➜12 Decline DB/KB Floor Press [Hips up]

➜12 Flat DB/KB Bench

3x

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Finisher

∎ 40 Front Squats

∎ 400m Run

∎ 40 Pushups[Banded if possible]

∎ 400m Run

sweat breaker

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

⏱ 50s Work/10s Rest

◭ TRX

∎ TRX Hip Throw [Alternate Sides]

∎ Touchdown

∎ TRX Starfish

2x

◭ Bodyweight

∎ Lateral Shuffle Touch n’ Jump [Horz. Turf]

∎ Burpee to Skater [1:6]

∎ Winged Pushup [2 Scap Raises :1 Pushup]

2x

◭ Kettlebell

∎ KB Air Climber to Ab Pullover [6:1]

∎ KB Side Step Swing

∎ KB 180 Jumping SA Row [2 Rows/Jump]

2x

◭ Everybody

∎ Cupid Shuffle Plank

▬▬▬▬▬▬▬▬▬▬

Reps

∎ 8/15cal Assault Bike

∎ Karaoke [2 Turf]

∎ Sprint/Backpedal [Down & Back]

∎ 12 Banded Wood Chopper [Each Side]

∎ 8 Roundhouse [Each Leg]

∎ 8 Knee Strikes [Each Leg]

3x

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SSP C2W3D1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Landmine Meadows Row (4 x 14 [Each])

∎ Hand on Knee for Support

∎ Adjust weight as needed for unbroken sets
▬▬▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬

Slide RDL (Weight)

∎ Keep bar against rig
4sX10r

Finisher

∎ 20 KB Preacher Curls [Ball Down]

∎ 30 Lunge-Squat Holds [Count each Lunge]

∎ 12 Halo’s [Each Way] [Reverse Direction Each Rep]

∎ 15 DB/BB Push Press [Unbroken]

2x

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 5 Thoracic Stretch [3 Sec Pause] [each side]

OHP 1.1

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Squad Fitness Homewood – Group Training

DB/KB Strict Overhead Press (8-10-12-14-17+)

◭ Record your MAX reps in last set.

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Reps

∎ Single Arm Sled Row [1/2 Turf each arm]

∎ 12 Incline Bench DB Row

∎ 15 Tarzan Raise [Each Side]

3x

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∎ 32 Crunches

∎ 32 TRX Mountain Climber [Slow]

∎ 24 Crunches

∎ 24 TRX Mountain Climber [Slow]

∎ 16 Crunches

∎ 16 TRX Mountain Climber [Slow]

▬▬▬▬▬▬▬▬▬▬

Descent to Ascent (Time)

∎ 30 KB Horizontal Squat Press

∎ 20 Wall Balls

∎ 10 Single Leg Hip Thruster [Each Leg]

∎ Run 400

2x

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