Magnify

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Squad Fitness Homewood – Group Training

Interval

◭ 35s Work / 5s Rest / 35s Work / 15s Rotate

∎ Wall ball Twist [Right]

➜ Wall Ball Twist [Left]

∎ Band Split Stance Row

➜ Tricep Overhead Extension

∎ Evade Strike [L/R]

➜ Evade Lateral Knee [L/R]

∎ Banded Bench Side Raise [Right]

➜ Banded Bench Side Raise [Left]

∎ Rope Waves + Reverse Lunge

➜ Rope Switch Step

3x

◭ Remove Ropes ◭

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Reps

∎ 20 Alternating Bosu Curls [Toes Up]

∎ 20 Scissor Slider

∎ Sled Run [¾ Turf] X2

∎ 8-15 Dips

∎ 8 DB OH Tricep Extension [3-3 Tempo]

∎ Run 250

3x

❆ Cooldown Stretch ❆

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Squat 4.3

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Squad Fitness Homewood – Group Training

Endure Back Squat (8-12-14-16-20)

◭ Start with a relatively heavy weight [70%]

◭ Try to stick with that same weight the whole time. If not suffering, by 16 set, add weight.

◭ Remove weight if failure is reached.
◭ Record weight you finished 20 set with.

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Weighted Frog Stomp (200 Total)

◭ DB/KB in Goblet Position

◭ Alternate Stomps
◭ Each time you stop, add 3 to each side.

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Reps

∎ 18 DB Hamstring Curls

➜ 18 Alternating Feet Lift in Plank

[3x each round]

∎ Double Band Lateral Shuffle [Half Turf]

∎ 15 Cannonballs

∎ 10 cal Reverse Assault Bike

2x

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∎ 25 Tib Raises

∎ 40 Bosu Calf Raises [Bare Foot]

2x

❆ Cooldown Stretch ❆

Post T-DAy Calorie Killer

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Squad Fitness Gardendale – Group Training

Interval

◭ 20W/10R or 4:00 AMRAP

◭ 20/10 x8

∎ Assault Bike

∎ Pushups

▬▬▬

◭ 3:50 AMRAP

∎ 30sec Wall Sit

∎ 7 Goblet Squats

∎ 3 Burpee

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◭ 20/10 x8

∎ TRX Row

∎ TRX Jump Squats

▬▬▬

◭ 3:50 AMRAP

∎ 10 Slider Leg Curls

∎ 15 KB Swings

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◭ 20/10 x8

∎ Sit Ups

∎ Wall Ball

▬▬▬

◭ 3:50 AMRAP

∎ 10 KB Rows[Each]

∎ 5 Six Inch Reverse Crunch[3s Hold]

∎ 10 Bicycle Flutter [Total]

▬▬▬

◭ 20/10 x8

∎ Jack Press

∎ In-Out Jumps

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◭ 6:00 Gobble Hobble Callout [High Knees to each]

∎ GOBBLE! = 1 Burpee

∎ Potatoes = 2:00 Plank

∎ Crab legs = Sled Run [2 Turf]

∎ Peach Cobbler = 30 Glute Bridges

∎ Dressing = 30/45 Pushups

∎ Turkey = Duck Walk [2 Turf]

∎ Ham = 50 Jumping Jacks

∎ Rolls = 10 Polish Sausage [Total]

∎ Cranberry Sauce = 40 Forward Back Jumps[Total]

◭ INDIAN RUN – Get in a single file line outside and start jogging at an easy pace. Have the person in the back of the line run to the front of the line, taking lead of the group. Once they’re in front, have the person who is now last in line run to the front. Continue this pattern. [may need to separate into faster groups]

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speed demon

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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 on handles (slow)

15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

B. 15 med ball leg curl

30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo

2x

C. 15 kb RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=10s

12 elevated SL glute raise

D. SA Landmine press 8 R/L 1-3 cadence

8 landmine pulsating front squat 3-1 reps

2x

then 1 straight through set

Reps

lucky 7

trx curls/ jump squats

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row

Group Training – Thu, Nov 10

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

∎ 12 KB Cleavers [upside down]

∎ 15 Banded Knee Tuck [Keep Feet in band]

5X

∎ Bench DB Drop Set 8-12 2x

∎ Agility

3X

∎ 20 Banded Lat Pull Down

∎ 8 Low Bar Pull Ups [Behind Neck Slow ]

4X

Run the Rack Tricep Ext

Pacer Test

Full Body Blast

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Squad Fitness Homewood – Group Training

LIFT

20 min amrap

A. 15-20 bench press 55 %

B. lunges >,< https://youtu.be/xlkeTAkebMc

C. 8-12 pullups

goal 4-5x

30sec on-15 blast-25sec rest/rotate

A. TRX Rows- trx jump squat

B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk

C. KB goblet Squat- sprint in place

3x

sled run

12 bench side raise R/L https://youtu.be/JFyJfI785jc

24 Russian twist

24 band latpull https://youtu.be/dUl6c5ggIGI

2-3x

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

∎ Weighted Wall Sit [Booty Banded]

➜ Monkey Squats

∎ Sit ups [Legs Anchored]

➜ Half Way Sit up Hold

∎ DB Should Press

➜ Front Rack Hold

◭ Do another round with 3X

Terminator [Short] (Time)

∎ 10 Bicycle Crunches [R&L = 1]

╸10 Reverse Lunge w Med Ball Twist [R&L=]

∎ 10 TRX Reverse Arm Curls

╸TRX Y Raises

∎ 10 Burpee to Box jump

╸Run 400m

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

➖➖➖➖➖➖➖➖➖➖➖

Deadlift 3.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (5𝙭8)

◭ Set bar down completely every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 20 Dips after each set

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Bulgarian Split Squat 4X12

◭ Style 1: Barbell and pad as ankle brace.

◭ Style 2: Have a weight in hand.
∎ 20 Four Point Knee Extensions between each set.

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Blast 2 (Time)

∎ 21 TRX Row

∎ 21 Wall Ball

∎ Run 800

∎ 15 TRX Row

∎ 15 Wall Ball

∎ Run 400

∎ 9 TRX Row

∎ 9 Wall Ball

∎ Run 200

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Hybrid W1 Hams and Reps

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Squad Fitness Gardendale – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

4x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 10 Attached Band Kick Back [Each]

[2s Pause every other rep]

3x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run

∎ 10 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral

Hybrid W1 Hams and Reps

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Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

4x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 10 Attached Band Kick Back [Each]

[2s Pause every other rep]

3x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run

∎ 10 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral