FGB 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 10 (AMRAP – Reps)

∎ Alternating SA Ball Slam

∎ Alternating SL Box Jump

∎ Alternating SL RDL

∎ Alternating SA DB Snatch

∎ Alternating Roundhouse Kicks
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Reps

∎ 30 Lateral Jacks [Booty Band]

∎ 15 TRX Leg Curl

3x

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∎ 15 Band Upright Row

∎ Sled Run [1 Way]

3x

▬▬▬▬▬▬

∎ 20 KB Swings (Glute Bridge for low back issues)

∎ 15 Low Back Extension

3x

❆ Cooldown Stretch ❆

SSP C1W2D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB Strict OHP (10r x 5s)

◭ 4s Descent
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MAX REPS: Seated Band Row (5s x MAX REPS)

◭ 30 Heeltaps between sets

◭ Green or Purple Band

◭ MAX REPS = Till Failure
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Back Squat (4s x 15r)

◭ No more than 1:00 rest between sets

◭ Adjust weight so that 15 is hard but possible
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Reps

∎ 15 DB SA Sprinter Row [Each Side]

∎ 10 Heavy Sled Row

∎ 15 TRX Low Row

∎ 10 Lunges [Each Leg] [Weight Optional]

3x

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Good4u Stuff

∎ 1:00 Child’s Pose [Palms up]

∎ 1:00 Banded Archer Stretch [Each arm]

Hump Day

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

pre workout foam roll -calves

20 ankle rotations

A. 1:00 Stations

∎ Assault Bike

∎ Bag Punch Kick Combo

∎ Alt Bicep Curl

2x

B. 1:00 Stations

∎ Lat Shuffle Cone Touch [R➜L] [30s Swap]

∎ Stationary Band Sprint➜ Band Bound [30s Swap]

∎ Hinge to High Pull [Full Minute]

2x

C. Suicides

∎ Sprint 1

➜10 Medball Slam

∎ Sprint 2

➜10 DB Renegade Row [Slow]

∎ Sprint 3

➜ 10 Wallball Situp Press

Onslaught (Time)

◭ Buy in: Run 800m [💧]

∎ 15 Jumping Band Row

∎ 30 Rip Saw

∎ 15 Hand Cuffed V-up

∎ 15 Wall Ball

3x

◭ Cash Out: 40 Tib Raises and 80 Calf Raises 💧]

SSP C1W2D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Banded Deadlift (8-10-12-14-16)

◭ Lighter and Smooth

◭ Tap and Go

◭ Increase/decrease as needed
◭ Match reps with On-the-bar Glute Bridge each set

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Neutral Grip DB/KB Floor Press (5s x 16r)

◭ Heavy as you can without resting midset

◭ Aim for massive burn

◭ Drop weight as needed
◭ 16 Ukrainian Twist each set

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SLRDL (4s x 10r each side)

◭ DB or BB or KB
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Reps

∎ 10 Wide Grip Pushups

∎ 10 Skull Crushers

∎ 10 Close Grip Pushups

3x [Fast as Possible]

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Good4u Stuff

∎ 3:00 Plate Assisted Seated Forward Fold

∎ 1:00 Lunge [Each Side]

7×7

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm-up

∎Warm Up

∎ Coach Lead Abs [2 min]

7×7 (Time)

∎ Burpee

∎ BB/DB RDL [Heavy]

∎ KB/DB Push Press

∎ Double KB Front Squat

∎ Sled Run

∎ Pullups

∎ Box jumps or TRX Squat Jumps

7x

◭ Every 5 Min an interruption happens.

Choice

∎ Bear Crawl or Fwd Lunges [1 Turf]

[interruptions stops after 25 min]

Your Mixtape

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pick you Favorite

∎ Quads [3x Max Effort]

∎ Run 400m

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Pick you Favorite

∎ Hamstrings [3x Max Effort]

∎ Run 400m

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Pick you Favorite

∎ Bicep or Tricep [3x Max Effort]

∎ Run 800m

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Pick you Favorite

∎ Shoulders [3x Max Effort]

∎ Run 800m

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Pick you Favorite

∎ Upper Back [3x Max Effort]

∎ Run 800m

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Pick you Favorite

∎ Glutes [3x Max Effort]

∎ Run 400m

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❆ Cooldown Stretch ❆

challenge 4 min – blitz complex

/in /by

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

∎ 30/40 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

∎ 60 KB Row [Total]

∎ 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 C1W1D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

8 BB Front Squat ➜ 8 BB Push Press (5 Sets (Increasing Weight)

◭ Increase weight only if you complete all reps/feel comfortable doing so
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Zombie Squat (4s x 4r)

◭ 5s Pause at Bottom!!

◭ Brace core hard
◭ 5 TRX Row with 5s Pause at TOP between each set

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Reps

∎ 15 Bench/Box Banded DB Hip Thruster

∎ 15 DB Side Raises

∎ 15 Band Pull a part

∎ Reverse Sled Drag[1 Turf]

➜ 12 Monkey Squats

3x

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Good4u Stuff

∎ 1:00 Couch Stretch [Each Side]

∎ 1:00 Foam Roller Threaded Needle [Each Side]

SSP W1D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

BB/DB Push Press (4s x 6r)

◭ 3s Pause at top of each PP

◭ Use BB as primary, DB to modify
◭ 15 KB/DB Deadlift between each set

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Reps

∎ Alligator Walk [Turf]

∎ 30 Kb Swing

∎ 12 Kneeling Wood Chopper

∎ 10 Weighted Butterfly Situps [Slamball]

∎ Run 300

x4

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Good for you stuff 🆒

∎ 5 Worlds Greatest [4s Pause] [Each]

∎ 2:00 Pigeon Pose [Each Side]

AMRAP + FGB

/in /by

Squad Fitness Gardendale – Group Training

AMRAP

16 Min

∎ 30 Band Tricep Pushdowns

∎ 8 Landmine Jerk Press [Each Arm]

∎ 8 Bench Sit Twist [Situp + 4 Ukranian Twist]

∎ 30 Alternating DB Bicep Curl [15 Each Side]

FGB (AMRAP – Reps)

∎ OH DB Tricep Extension

∎ Attached Band Press

∎ Box Jump [Mod:OH Band Squat]

∎Trx Bicep Curls

∎ Wall Ball

2X

Run 400
∎ plank for “resting minute

∎ crunches for “resting min”

∎ calf raises for “resting min”

❆❆ Cooldown Stretch ❆❆