Announcements

3/18➜No Saturday Class in Gardendale

Squad Fitness Homewood – Group Training

Forget Everything and Run/Face Everything and Rise

◭ 50W/10R

∎ Lateral Shuffle Touch n’ Jump

∎ Ab Run

➜ Bicycles

∎ Push-up

➜ Mountain Climber

∎ Jump Squat Jack

∎ Burpee to Jumping Lunge

◭ GO!!! [2:00 Cap]

∎ Sprint 400m

OR

∎ 35 Barbell Pull-up

➜ 35 KB Swings

▬▬▬▬▬▬▬▬▬▬

◭ 50W/10R

∎ Frog Jump

➜ Half Burpee

∎ Close Grip Push-ups

➜ V-ups

∎ BW SLRDL [Fast]

∎ Touch N’ Jump

∎ Lateral Burpee

◭ GO!!! [2:00 Cap]

∎ Sprint 400m

OR

∎ 40 KB Rows [Each Side]

▬▬▬▬▬▬▬▬▬▬

◭ 50W/10R

∎ Walk it Out Push-up

∎ Rabbit Jumps

➜ Jump Squats

∎ 4 Close Grip Push-ups

➜ 4 Half Burpee

∎ Lunge Blaster [Alternate]

∎ 8 Jump Squat Jack

➜ 8 Ice Skaters

◭ GO!!! [2:00 Cap]

∎ Sprint 400m

OR

∎ 35 Tri or Bi

➜ 35 TRX Tricep Extension

➜ 35 TRX Curls

▬▬▬▬▬▬▬▬▬▬

◭ 50W/10R

∎ Burpee to Jumping Lunge

∎ Lateral Touch n’ Jump

∎ Push-up

➜ Mountain Climber

∎ Frog Jump

➜ Run in Place

∎ Walk it Out Push-up

◭ GO!!! [2:00 Cap]

∎ Sprint 400m

OR

∎ 5 SA press [Each Side]

➜ 10 KB Swing

➜ 5 TRX Inverted row

2x

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Interval https://youtu.be/_wNJcuw63zw

Reps:

PARTNER UP

∎ 5 Situps – 5 sec halfway hold

4-5

3-5

2-5

1-5

20W-10R

∎ Kettlebell Swings

∎ Band Punches [Hit Bag]

4x

PARTNER UP

∎ 5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

9 Rounds (Time)

Section 1:

∎ Pistol squat R&L

∎ Kb push press red/ purple

∎ KB Rows R&L black / green

3x

Section 2:

∎ TRX Leg Curl [Slow Extension]

∎ TRX Inverted Row

∎ Roundhouse R&L

3x

Section 3:

∎ Band starfish – Yellow / Red

∎ Kettlebell Single Leg RDL R&L – Red/Black

∎ DB snatch R&L 25/35lbs

3x

-Every movement is 9 reps. One sided movements are done as 9 each side.

-Each Section has 3 Rounds. On the 3rd Round, you will complete 3 burpees after you finish each movement in the Section.

Videos

Pistol squat video https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL video https://www.youtube.com/watch?v=mohHxPIfUIc

DB snatch video https://www.youtube.com/watch?v=X_-Q77POxMM

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ 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 ❆

Squad Fitness Gardendale, 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.

▬▬▬▬▬▬▬▬▬▬▬▬

LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 30 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 60 Band Hamstring Curl

➜ Lunge [2 Turf]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

IT bands stick

Inner thigh foam roller

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

∎ side v -ups 30 sec R-L

∎ in and out 30 sec (knee straight or bent)

∎ swivel plank 45 sec

∎ cannonballs 25 sec

∎ bicycles 20 sec

rest

repeat with 10 sec less on everything

LIFT

◭ AMRAP [8 min]

∎ 8-12 Floor Press

▬ Pause on each rep each set.

∎ 10-12 Single Arm DB/KB Supinated Grip Row [R&L]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ AMRAP [1 min]

Pushups

Reps

∎ 12 Speed Lunge [R&L]

∎ 12 DB Hang Squat

▬ OR DB Front squats 15/30

∎ 12 TRX Tricep Extension

∎ 5 Negative Barbell Pullups

▬ OR 5 Negative Pullups

∎ Sled Row [1 Turf]

∎ Run 300

∎ 15 Bench Sit ups

4x

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