Overhead 1.3

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Squad Fitness Gardendale – Group Training

DB Bench Press (4sX8r)

◭ MAX EFFORT!!!
◭ Bench or Bosu
◭ After Each Set, 15 Banded Knee Tucks

Landmine Kneeling SA Shoulder Press (12-8-6-MAX)

◭ Performed on one knee.

◭ No rest between sides.

◭ Switch Knees when you switch arms.

◭ Reps Down = Weight Up

◭ Last set do MAX reps at half your previous sets weight.
◭ Record weight and MAX number of reps.

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LIFT

∎ 15 DB Pull Overs [Bench or Bosu or Ball]

∎ 20 Horizontal Band Rows [1s Pause]

x3

▬▬▬▬▬▬

∎ 30 Crunches

∎ 12 Chin-ups

x3

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🥵 Run the Rack: Bicep Curls

[8 Rep Min.] [5lb Decrease]

Indifferent Caroline

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Squad Fitness Gardendale – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, complete 100 deadlifts

Partner 1: # deadlifts (barbell or KB)

Partner 2: Push ups until P1 is ready to switch

⤱ Switch, alternating every few reps until all reps are completed ⤱

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◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Bentover Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱

Trick or Treat 2.0

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Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

Trick or Treat 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

It’s Always Ticking

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 10 Weighted Downward Toe Taps

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank to Failure

then, subtract your plank time

to get your score!

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Gotta Work the Wheels

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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 ❆❆

Nintendo All Stars

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training


Nintendo All Stars (Time)

∎ 8 Mario Jumps R&L [Plyo Lunges]

∎ 12 Donkey Kong slams [Jump and med ball slam]

∎ 25 Yoshi Mountain Climbers [with sliders]

∎ 3 Sonic Runs [10 high knees to a suicide run]

∎ 15 Peach’s plié Squat [sumo squats with KB]

∎ 20 Diddy Kong Jumping Pull-ups

∎ 5 Bowser Presses [HEAVY clean & press]

5x

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Reps

◭ Pick ONE of the following:

◭ Legs and Abs

∎ Legs Only Assault Bike [90s]

∎ 50 Bicycle Crunches

3x

◭ Thighs

∎ 15 Lateral Band Adduction

∎ Horizontal Band Walk Turf [2 Turf]

∎ 10 Glute Bridge with 2 Squeezes at Top

3x

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Sassy Caroline

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

∎ You and your partner, SA Front Rack Carry the Baseball Field/Park

∎ 20 Syncro Alternating Thrusters [Total]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength]

◭ Use Boards to keep count.

Strength:

∎ Kneeling Alternating DB/KB Press

∎ SA Rows [Brace with box/bench]

∎ Skull Crushers

∎ Landmine Cursty Lunge

∎ DB Lateral Raises

∎ Barbell Bicep Curls

∎ Decline Bench Press

Conditioning:

∎ Plank Jack

∎ Lateral Shoot Through

∎ Wall Ball

∎ Pushups

∎ Surfer Burpee [count 2 reps each]

∎ Sprinter Step Ups

∎ Standing Alternating Heel Taps

◭ Buy Out: 100 Partner Russian Twist

Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ 3 Alternating Plank Pull

➜ Situp Get Up

∎ Core Stick Lunge Twist

➜ Paddle

∎ Behind Head Throw

➜ Jumping Slam

∎ Coaches Agility

➜ Agility

3x

∎ Coaches Choice Abs

▬▬▬▬▬▬▬▬▬▬▬▬

Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Livid [RDL]

/in /by

Squad Fitness Gardendale, 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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 25 Band Tricep Pushdown

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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