Change is inevitable, progress is as well

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

∎ 8-12 BB/DB FloorPress

∎ 15-20 Rear Delt Fly

4x

▬▬▬▬

∎ 5 Nordic pop-up [use box]

∎ 12-15 RDL @ 65%

4x

▬▬▬▬

∎ 7 BSS [Each Leg]

[Rep 1 is 1s hold, Rep 2 is 2s hold…etc…]

◭ 8 Tri-crunch between each set

3x

▬▬▬▬

∎ 12 SL Glute Bridge [Each Side]

∎ Sled Walk [1 Turf]

3x

()

()

OHP 4.3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pull-ups (4×10)

◭ 12 TRX Tricep Ext After Each Set

▬▬▬▬▬▬▬▬▬▬▬▬

DB/BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 HEAVY DB/KB Shrugs between each set

OR

◭ 30 Med Ball Squeezes

▬▬▬▬▬▬▬▬▬▬▬▬

Trap Bar Deadlift (4sx10r)

◭ Between Each Set do 30 Russian Twist

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 20 Side Plank Dips [Each Side]

∎ 24 Band Plank Row

[4 Rows then swap hands]

∎ 12 Lunge w Rotational Med Ball Slam

2x

Santa- Elf

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 60/20

A. Assault Bike [ Slow Build up]

B. Rower

C. Attached Band Squat to High Pull

D. Bag Fight

E. Agility Turf

2x

◭ 13:00 AMRAP

OH Carry [till fatigue]

Farmer Carry [till fatigue]

6 Sled Push Pull [Horz Turf]

20 Band Twist [each]

◭Abs and Calfs

Coaches Cardio Choice

Lunge Hold/ BSS/ Tricep

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Lunge Lift (iso) (3 Rounds for time)

25 Sec Hold 3X each side

Bulgarian Split Squat (4×10 )

◭ Hold weight whichever way gives you best balance
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 12-15 OH DB Tricep Ext [Drop Set ]

∎ 30 Band Hamstring Curl [Fast]

∎ 30 Crunches

∎ 30 Booty Banded Glute Bridges

3X

∎ Karoke Farmer Walk on Toes

[2 Turf]

▬▬▬▬▬▬▬▬▬▬▬▬

()

()

Thunder and Lighting 3

/in /by

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

▬▬▬▬▬▬

∎ 45/75 Pushups

∎ Sled Run [4 Turf]

▬▬▬▬▬▬

∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

▬▬▬▬▬▬

∎ 15/30 Cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

OHP 4.3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB/BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 KB Shrugs after each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row (4x12r)

∎ Between Each Set do 10 SLRDL Each Side

∎ Last Set Only, Do a Drop Set

Reps

∎ 20 Band OH Tricep Ext

∎ 10 TRX Tricep KickBack [ palms up]

∎ 12 Subscap Superman

3x

◭ Pick one way to die-

Go out different this time

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death by Bike (Calories)

8/12 Cal each Round

The Chooser

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Save Me!

A) Bear Crawl Ball Haul B)

∎ 30 Plate Lateral Step

∎ 30 Plate Crunches

2x [Each Person]

▬▬▬

A) Jumping Jacks or Jump Rope B)

∎ 2 touch Suicide Run

∎ 30 Russian twist

∎ 2 touch Suicide Run

2x [Each Person]

▬▬▬

A) Battle Rope Single Waves

B)

∎ 30 Contra Lateral MNT Climber

∎ 30 Plank Sea Saw

2x [Each Person]

▬▬▬▬▬▬▬▬▬▬▬▬

For Completion: Be Efficient

∎ 15 Side Plank Raise [2s Hold] [R&L]

∎ Forward Motion Skater W/ Medball [Down & Back]

∎ 50 Band Punches

∎ 100 Flutter Kicks

∎ 30 Band Pull-a-part

3x ▬▬▬▬▬▬▬▬▬▬▬▬ ❆ Stretch/Cooldown ❆

Shredder

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20-10

∎ Jumping Lunges

∎ TRX Rows

4x

◭ 20-10

∎ Med ball slam

∎ Run in place

4x

◭ 20-10

∎ Dips

∎ Kettlebell Swings

4x

◭ 20-10

∎ prisoner seated jump squats

∎ Band press

4x

◭ 20-10

∎ Assault Bike

8x

▬▬▬▬▬▬▬▬▬▬

Reps

∎ Partner Band Lateral Shuffle [Both Down & Back]

2x

∎ Partner Band High Knees [One Turf]

2x

∎ Partner Band Karaoke [Both Down & Back]

2x

▬▬▬▬▬▬▬▬▬▬

Burpee Bloodbath (Time)

∎ 10 Burpee squats [Advance to Burpee Box Jump]

∎ 10 Surfer Burpee

∎ 10 Burpee Med ball Slam

∎ 10 Burpee Sumo high pull [Advance to Burpee Pull-up]

❆ Cooldown/Stretch ❆

()

()

Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 12 Preacher Curl or Waiter 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

▬▬▬▬▬▬▬▬▬▬▬▬

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.
➖➖➖➖➖➖➖➖➖➖➖

Step to Squat

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Step Off to Squat (No Measure)

∎ 6 Negative Weighted Step Offs [Each Leg]

∎ 15 Explosive BB Squats

∎ 20 Band Twist [Each Side]

4x

Do the squats as soon as you get done with step offs – each round alternate which leg you start with

Reps

∎ Reverse Sled Drag

∎ 12 Monkey Squats

∎ 6 Elevated Lunge Halo [ Each Side]

3x

▬▬▬▬▬▬▬▬

Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs