Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

20:00 AMRAP

∎ 15-20 DB Bench Press

∎ 15-20 KB Tricep Ext

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups

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Interval

30 sec ON➜15 sec All Out / 25sec rest/rotate

∎ TRX Rows

➜ TRX Jump Squat

∎ Pushups

➜ Half Burpee

∎ KB Goblet Squat

➜ Sprint In Place

3x

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Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Cluster Back Squat (10x4x10s)

◭ 75% BS Max aka Kinda Heavy
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↹ Transition Movement ↹

∎ 30 Banded Sit Up [Anchored]

∎ 10 Tri- Crunch
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SA Side Landmine Row (4 x 14 )(Each Side)

◭ Slow, Squeeze Abs and Lats
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Finisher

∎ 20 Weighted Subscap Wall Sit Press

∎ 15 Waiter Curls [Heavy]

∎ 12 Box Dips [3U3D]

4x

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Good4u Stuff

∎ 1:00 Couch Stretch [Each Side]

∎ 1:00 PVC Passthroughs

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Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ Sled Press [3 Whole Turf]

∎ 30 Renegade Row [Total]

∎ 45 Rear Delt Raise

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◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 25 Band Tricep Pushdown

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◭ 10:00 Challenge [Split However Desired]

∎ 30/40 Calories on Air Bike

∎ 40 Leg Lift to Hip Hike

∎ 50 Lateral Med Ball Slam [Count each Slam]

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◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Hangover Hoedown

◭ For obvious reasons, there are 2,022 point that need to be earned to complete this workout. Each movement has a certain number of points assigned to it. Add up your points as you go or gameplan before hand what all you are going to do. You pick. 01:15:00 Time Cap.

◭ Goodluck and WELCOME Squad 2022!

∎ Run [0.5 pts/meter] [Ask coach how far things are]

∎ Bike [4 pts/cal]

∎ Pushup [2 pt]

∎ Twisting Situp [2 pts]

∎ Crunch [1 pt]

∎ Air Squat [1 pt]

∎ Lunge [1 pt/lunge]

∎ Overhead Plate Lunges [3 pts/Lunge]

∎ Burpee [5 pts]

∎ Reverse Burpee [5 pts]

∎ Bear Crawl [20 pts/Turf]

∎ Crab Walk [25 pts/Turf]

∎ Downdog to Cobra [5 pts]

∎ Pullup [7 pts]

∎ Windmill Medball Slam [1 pt/slam]

∎ Wallball [7 pts]

∎ Weighted Sit-up [3 pts]

∎ Back Squat @ 1/2 BW [7 pts]

∎ Front Squat @ 1/3 BW [7 pts]

∎ BB Thruster [10 pts] [1/4BW M][1/5BW F]

∎ BB Push Press [5 pts] [1/4BW M][1/5BW F]

∎ Goblet Squat [5 pts] [1/4BW M][1/5BW F]

∎ Floor Press [7 pts]

∎ Barbell Curls [5 pts]

∎ KB Farmer Carry [1pt/meter] [F:Black/M:Blue]

∎ DB Renegade Row [2 pts/Row]

∎ OH Band Tricep Extension [2pts]

∎ Calf Raise [1 pt]

∎ Tib Raise [3 pts]

Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done