Heart Stopper Two

/in /by

Squad Fitness Gardendale, 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

Livid [press]

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ 4 Sled Row [4 Turf]

∎ 40 Box Jump

∎ 60 Wallball

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◭ 10:00 EMOM

∎ M1: 6-8 Barbell Floor Press – Plate press remainder of minute

∎ M2: MAX Russian Twist

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◭ 10:00 Challenge [Split However Desired]

∎ 25/35 Calories on Air Bike

∎ 20 Devils Press

∎ 25 Med ball slams

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◭ 10:00 EMOM [Booty Banded]

∎ M1: 10 In Out Jumps

➜ Alternating Glute Kick ups for remainder of time

∎ M2: 10 TRX Triceps Ext

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Back Squat

Kettlebell/ TRX Hell

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

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∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

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∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

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∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

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◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Fire Breather

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB Elevated Squat

Fire Breather FGB (AMRAP – Reps)

∎ Sled Push/Pull Horizontal

∎ KB or DB Rows

∎ Battle Jacks

∎ Situps with Med Ball Squeeze

∎ Med Ball Leg Curl

AMRAP

∎ 4 Min Coach Led Abs

∎ 4 Min Walking Lunges

Silver Bells

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

30s Work/ 5s rest / 10 Sec ALL OUT

∎ 30s KB Swing

➜ 10s Knee Strike

3x

∎ Band Punches

➜ Band Jumping Row

2 yellow/ 2 reds [no handle]

3x

∎ Windmill Slams

➜ Switch Step

3x

∎ Heel Taps

➜ Shuttle Sprint [1/2 Turf]

3x

∎ Lateral Stepup

➜ Burpee

3x

once completed do each station again 2X

➖➖➖➖➖➖➖➖

◭ AMRAP [Remainder]

∎ 12 R/L wall ball twist

∎ 8 TRX SRDL [Each Side]

∎ TRX Tricep Ext

∎ Bag agility x2

∎ Bear crawl [1 Turf]

∎ Run 200

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Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

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Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
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Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

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Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

300 workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 Minute AMRAP

∎ 15 Bench Row Palms up [Barbell or Dumbbell]

∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat 3x]

◭ 7 Minute AMRAP

∎ 4 Nordic Pop Up [ I Go , you Go]

∎ 30 Band Leg Curls

300 workout (Time)

∎ 25 Pullups

∎ 50 RDL [Barbell or KB]

∎ 50 Push-ups [Bodyweight or Primal]

∎ 50 Box Jumps or 50 Step-ups [Each Side]

∎ 50 Floor Wipers [Each Side]

∎ 50 Single Arm DB/KB Snatch[Each]

∎ 25 Chin Up

∎ 25 Weighted Situps on Decline

Comrade Power

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20s Work /10s Rest [x8]

A] 6 Inch Hold

➜ Leg Lift around Partner

B] Situp Hold

➜ Mountain Climber on Feet

C] Wall Sit

➜ Band Partner High Knees

E] In-Out Plate Jump

➜ Close Grip Pushup [Booty Band on Elbows}

D] Lateral Shuffle Medball Pass [Fast]

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Blast (Time)

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 800

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 400

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 200

❆ Cooldown Stretch ❆

Tabatta Squad

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Assault Bike [Calories]

B ∎ Burpees

C ∎ 180 Slam Ball

D ∎ Incline Bench Leg Lift

E ∎ TRX Push-up

F ∎ Landmine Thruster

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

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AMRAP

◭ As fast as you possibly can!

∎ 30 Band pull apart

∎ 20 TRX Jumping lunge

∎ 10 TRX Jump Squats

∎ 12 SA Landmine Row

∎ 12 Incline Bench Knee Tuck

∎ Lateral Sled Drag [ jump rope if waiting]

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Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]

A. ⬇

∎ Landmine Twist

∎ Split Jerk [Right]

B. ⬇

∎ Lateral Medball Slam

∎ Ukrainian Twist

∎ Lateral Medball Slam

∎ Ukrainian Twist

C. ⬇

∎ Bag Combo

∎ Pogo Jump [Right]

∎ Bag Combo

∎ Pogo Jump [Left]

D. ⬇

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

↺ Then do ABCD AGAIN ↺

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16 Landmine Rotational Deadlift

16 TRX Tricep Extension

16 Bench Hop

Hop Scotch [Turf]

Run 200

3x

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∎ Coach’s Choice

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❆❆ Group Cooldown ❆❆

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