Squad Fitness Homewood – 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 ❆❆

Squad Fitness Homewood – Group Training

Who will drop first?

◭ Grab 2-3 plates of varying weight.

◭ When you drop, disperse you’re plates to your “Favorite” people.

◭ Air Squat until the last person drops.

∎ Team Wall Sit

Comrade (Time)

◭ I go, You go
◭ Alternate through the following movements,
with one person working at a time.

∎ 7 Burpee
∎ 7 Overhead Squat
∎ 7 Overhead Weighted Sit-up [Feet Anchor]
∎ 7 Barbell Inverted Row
∎ 7 TRX Hip Toss [Each]
∎ 7 DB/BB Thruster
∎ Horizontal Thrusters [1/2 of Turf] [Can Assist]
7x as a team
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∎ Run 800m together!
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◭ When back, Crunch until last person finishes run!

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Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

❆❆ Cooldown Stretch ❆❆

Squad Fitness Homewood – Group Training

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

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◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

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Squad Fitness Homewood – Group Training

BB/DB Floor Press (5sx5r)

◭ Work up to as heavy as possible
◭ Between each set Complete 15 Chest Cleavers

TRX Pushup ➜ TRX Lat Pulldown ([10➜15] x4)

◭ Trx Pushup Slow [3-0-3]

◭ Focus on Back engagement.

◭ No more than 1:00 between sets.

◭ Only Rest after Pulldowns.
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Reps

∎ 4 OH Situp Extension in Bench [7 presses each Rep]

∎ 28’s BB Curls [Low, Med, High, Full]

∎ 28 Side Dip Plank

∎ 28’s DB Tricep Extension [Low, Med, High, Full]

3x

❆ Cooldown Stretch ❆