Group Training – Thu, Apr 11

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×8) (AMRAP – Reps)

Lift

∎ 12 DB Bench Row

∎ 15 Bench Rear Delt Fly [Thumbs Out ]

3x

∎ TRX LAT Pull Down

[Start with 3 Negatives Then Bust Out 7 Fast Reps]

3x

∎ 30 Alternating DB Curls

∎ 20 Band Tricep Pushdowns

∎ 20 Band Tricep OH Ext

2x

Comrade 2 (lunge)

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Comrade 2 Lunge (Time)

◭ I go, You go

◭ Alternate through the following movements,

with one person working at a time.

◭ You do 7 burpees, then I do 7 Deadlifts etc…

∎ 7 Burpees

∎ 7 KB or BB Deadlift

∎ 7 Banded Overhead Squat

∎ 7 DB or BB RDL

∎ 7 Pullups [Hardest]

∎ 7 DB Thrusters

∎ 7 Pushups

6x

★ Lunge One Turf together after EACH round

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank challenge with your partner

Reps

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 15 Preacher Curl

∎ 20s 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.
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Deadlift 2.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Tempo Deadlift (6×8 @ 5:0:2)

◭ Natural speed Ascent, 5s Descent [Mississippi’s]

◭ Increase Weight as needed.

◭ Reset Core Brace each rep!

◭ Focus on Hamstring stretch and back stiffness.
◭ 15 Overhead Band Tricep Extensions

Bulgarian Split Squat (75×1 Each Leg)

◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
Complete with as little rest as possible.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 50 Crunches

∎ 40 DB Hamstring Curl

∎ 30 Med Ball Slams

∎ 40 Crunches

∎ 30 DB Hamstring Curl

∎ 20 Med Ball Slams

x1

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◭ Split

∎ 100 Calf Raises

∎ 75 DB Plank Pull-Through

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❆❆ Cooldown Stretch ❆❆

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#3 Combo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

roll glutes

10 TRX RDL R-L

Bootcamp

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

A.

∎ Gorilla Row

∎ Sumo Squat

3x every 2 sets followed by 30 sec rest

◭ 3 min AMRAP

a.

∎ 20 Band Triceps extension

∎ 10 Elevated Pushups on Plates

∎ 10 Jump Squats

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

B.

∎ Trx Leg Curl

∎ Deadbug

3x

◭ 3 min AMRAP

b.

∎ 12 Dumbbell Bicep Curls

∎ 10 box jump

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

C.

∎ DB Bench Press

∎ Low Bar Pull Up

3x

◭ 3 min AMRAP

c.

∎ 10 Bench Leg lift

∎ Shuttle Run

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Trainer choice Abs

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speed demon

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Do AB 2x, CD 2x then

1 round straight through for 3 total rounds

A.

∎ 15 Slider Knee Tuck

∎ 15 Speed Lunge [Each]

B.

∎ 15 Medball Leg Curl

∎ 30 Windmill

2x

C.

∎ 15 KB/DB RDL

∎ 12 Elevated SL Glute Raise

D.

∎ 8 SA Landmine press [Each] [3U1D]

∎ 8 Landmine Pulse Front Squat [3D1U]

2x

then 1x straight through set

Assault Bike 30/50 Cal (Time)

500m Row (Time)

Max Effort 500m Row

800m Run (Time)

Max Effort 800m Run

#3 Combo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

roll glutes

10 TRX RDL R-L

Bootcamp

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

A.

∎ Gorilla Row

∎ Sumo Squat

3x every 2 sets followed by 30 sec rest

◭ 3 min AMRAP

a.

∎ 20 Band Triceps extension

∎ 10 Elevated Pushups on Plates

∎ 10 Jump Squats

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

B.

∎ Trx Leg Curl

∎ Deadbug

3x

◭ 3 min AMRAP

b.

∎ 12 Dumbbell Bicep Curls

∎ 10 box jump

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

C.

∎ DB Bench Press

∎ Low Bar Pull Up

3x

◭ 3 min AMRAP

c.

∎ 10 Bench Leg lift

∎ Shuttle Run

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Trainer choice Abs

()

()

()

()

Group Training – Sat, Mar 16

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pursuit (No Measure)

◭ 20s Work / 10s Rest

∎ SA Weighted Sit-ups

∎ Russian Twist [Feet up or supported]

4x

∎ Kettlebell Swings

∎ TRX Underhand Rows

4x

∎ Pushup Jack [keep band on]

∎ Booty Band Bodyweight Squats

4x

∎ Battle Rope Single Waves [Fast]

∎ Battle Rope OH Hold

4x

▬▬▬▬▬▬▬▬▬▬

Sweat (Time)

◭ As Fast As Possible:

∎ 8/12 cal Machine

∎ 10-12 Pull ups

∎ 10 Plate Raise [Abs]

∎ 10 Plate Corkscrew [Both Sides]

∎ 10 Lateral Burpee

3x

▬▬▬▬▬▬▬▬▬▬

◭ For Completion: [Split Reps as Desired]

∎ 50 Bench Side Raise [Each Side]

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

▬▬▬▬▬▬▬▬▬▬

❄❄ Stretch When Finished ❄❄

sweat breaker

/in /by

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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Hybrid W1 AUX and Terminator

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Squad Fitness Homewood – Group Training

Interval

◭ 20W/10 W [No Rest, Rotate after 4X]

∎ TRX Bicep Curls ➜Bicep Curl Hold

∎ Sit ups [Anchored] ➜ Sit up Hold 45/

∎ DB Should Press ➜ Front Rack Hold

*∎ Wall Sit ➜ Monkey Squats *

[If you came Tues. you can opt to do Row then Row Faster]

∎ Med Ball Russian Twist ➜ MB DeadBug

◭ Do another round with 3X

Terminator [Short] (Time)

∎ 10 Weighted Situps

╸10 Wall Ball Side Twist [Each Side]

∎ 10 TRX Reverse Arm Curls

╸10 TRX Y Raises

∎ 10 Burpee to Box jump

╸Row 400m

✱ Starting at Situps, do every exercise, each round remove the last exercise for the following round ➖➖➖➖➖➖➖➖➖➖➖