Squad Fitness Homewood – Group Training

Pre-Workout

⌚ 45:00 Cap

∎ Practice Band Side Raise

∎ Roll 1 Muscle

Jack the Ripper (Time)

A.

∎ 20 Gorilla row

∎ 20 Battle Jack [Ropes]

3x

B.

∎10 Lunge Jack [R/L]

∎10 Bosu or Elevated SA press [R/L]

3x

C.

∎10 TRX Inverted Row

∎10/15 Pushup Jack

∎10 Plank Slider Jack [3-3 Tempo]

3x

D.

∎15 Band sword chop R/L

∎15 Attached Band Rows

∎10 Pop Jack KB Curl

3x

◭ Finale

∎ 5 Med Ball Slam

∎ Run 100m [Fast]

4x
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Open Gym for Remainder of Time

If there is something you want to work on get it, If you need Suggestions ask your coach.

FYI – Legs are on Thursday this week

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Squad Fitness Homewood – Group Training

Minute to Win It

∎ 25 Jumping Jacks

∎ 10 Plank Jacks

4x[4:00 Minutes]

▬▬▬▬▬▬▬▬

Buy In

∎ 8 KB/DB Halo [Each Way]

∎ 16 KB/DB Front Raise [Light]

∎ Run 200m with KB/DB

2x

▬▬▬▬▬▬▬▬

Reps

∎ 15/25 Atomic pushups

∎ 6 Weighted Over-the-Box Burpees [Total]

3x

∎ 15 KB/DB Push Press

∎ 10 Pullups

3x

∎ 10 TRX Rows

∎ 10 TRX Star Fish

3x

∎ 30 KB Walking Lunge

∎ 30 Band Pull apart

3x

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Squad Fitness Homewood – Group Training

21-15-9

∎ KB Swings

∎ Wing Pushups

∎ Box Jumps

21-15-9

∎ Barbell Floor Press

∎ Barbell RDL

∎ Barbell Rollout

21-15-9

∎ Assault Bike Cals

∎ Wallball

∎ Butterfly Sit-ups

Finisher

∎ Run 800m-1600m

Squad Fitness Homewood – Group Training

1 Butts and Guts (Weight)

∎ 5 TRX Nordic Curl

∎ 12 Landmine Curtsy Lunge [Each]

3x

2 Butts n Guts (Weight)

∎ 15 Barbell Hip Thruster

∎ 30 Ball Squeezes [Hips up]

3x

3 Butts n Guts (No Measure)

∎ Walking Lunge [2 Turf]

∎ 10 Plank Squeezes [2s hold]

3x

4 Butts n Guts (Weight)

∎12 Weighted Step Ups [Each]

∎ 10 Pulsating Goblet Squat [1/2 rep then whole rep]

∎ 10 Crunch with 3 OH Extension

3x

Squad Fitness Homewood – Group Training

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval

◭ 30s Work/10s Rest [x4]

A. Bench Side Bend

B. Switch Step Pass

➜ Windmill Slam

C. Slamball Updown [No Slam]

➜ Slamball Crunch

D. Band Squat Row

➜ Band Rip Saw

⭐ E. Lateral Sled [NO STOP]

◭ BLAST

∎ 45s of Ice Skaters

∎ 45s of Burpees

↺ Repeat Interval but x2 ↺

◭ REPS

∎ 12 Bench Knee Tuck

∎ 24 Bench Flutters

∎ 12 Calf Raise [3s Down]

∎ Sled Row [1 Turf]

∎ 24 Ukrainian Twist [Slow]

∎ 8 DB SLRDL

2x

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