Pre-exhaust

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

12  min AmRap

dips to failure https://youtu.be/DcxMgoLamy0

5 nordic pop up  https://youtu.be/twEv7xtaNpMwalking

db lunges (turf and back ) https://youtu.be/xlkeTAkebMc

28’s * (7 low, 7 mid, 7 high, 7 full range)

28s’s * overhead Trciep ext

28 pass off crunches (28 passes)

2x

28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ

 2x  menaing go R-L-R-L

60 Split each exercise however desired

Back squat @ 60%

Bench press @ 60%

Reps

8 TRX twist https://youtu.be/psPxxRB–V4

30 bicycle crunches

15 Rope Curls  https://www.youtube.com/watch?v=25F8Jimue_8

3x

The Chooser

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Save Me!

A) Bear Crawl Ball Haul

B) ∎30 Bosu Lateral Step

∎ 30 Bosu Mountain Climber

∎ 30 Bosu Crunches

2x [Each Person]

▬▬▬

A) Banded Jumping Jacks [Modify with Step]

B) ∎ Suicide Run

∎ 30 Russian twist

∎ Suicide Run

2x [Each Person]

▬▬▬

A) Battle Rope Single Waves

B) ∎ 10 Swivel Mountain Climber

∎ 10 Lateral Medball Slams

∎ 5 Medball Burpees

2x [Each Person]

▬▬▬▬▬▬▬▬▬▬▬▬

For Completion: Be Efficient

∎ 15 Side Plank Raise [2s Hold] [R&L]

∎ Forward Motion Skater W/ Medball [Down & Back]

∎ 50 Band Punches

∎ 100 Flutter Kicks

∎ 30 Band Pull-a-part

∎ 30 DB/KB Skier Swings

3x

▬▬▬▬▬▬▬▬▬▬▬▬

❆ Stretch/Cooldown ❆

OHP 1.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Strict Overhead Press (8-10-12-14-17+)

◭ Record your MAX reps in last set.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Single Arm Sled Row [1/2 Turf each arm]

∎ 12 Incline Bench DB Row

∎ 15 Tarzan Raise [Each Side]

3x

▬▬▬▬▬▬▬▬▬▬

∎ 32 Crunches

∎ 32 TRX Mountain Climber [Slow]

∎ 24 Crunches

∎ 24 TRX Mountain Climber [Slow]

∎ 16 Crunches

∎ 16 TRX Mountain Climber [Slow]

▬▬▬▬▬▬▬▬▬▬

Descent to Ascent (Time)

∎ 30 KB Swings

∎ 20 Wall Balls

∎ 10 Single Leg Hip Thruster [Each Leg]

∎ Run 400

3x

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go through the Nightmare to get to the dream

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Abs of Steel (No Measure)

∎ 20s Side Plank Raises

➜ 15s Side Plank Hold [Each Side]

∎ 20s Bicycle Crunches

∎ 20s Heels to Ceiling

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

LIFT

10-12 landmine bent over Row

6-8 floor press

3x

Save ME

10-12 DB Leg Curl [3×3 cadence]

Band Anti Rotation Press

3x

12- 8-8- 12 RDL https://youtu.be/eF1BpS_s-QU

4 x total adding weight in sets 2,3 of RDL

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart

Reps

put in core stick and preacher pad

split

70 calf raises

70 low back ext

70 core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

Do low back stretch on bench after last set for 30 sec then hang from pullup bar or low bar for 20 sec

take down corestick and preacher pad after last set

Silver Bells

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

30 reps squat correction drill https://youtu.be/mJSexD5g0ZE

MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion

30s Work/5s rest

A. 30s kb swings

➜ 10s knee strike

3x

B. band punches

➜ jumping row

2 yellow/ 2 reds (no handle)

3x

C. Windmill Slams

➜ Lateral shuffle Ball Pass

3x

D. Heel Taps

➜ Shuttle Sprint [1/2 Turf]

3x

E. Lateral Stepup

➜ explosive platform pushups

3x

once completed AAA. BBB. CCC. DDD. EEE

then do aa . bb. cc. dd. ee

➖➖➖➖➖➖➖➖

◭ AMRAP [Remainder]

∎ 12 R/L wall ball twist

∎ 24 switch step slam

∎ bag agility one fit cones

∎ bear crawl [1 Turf]

∎ Bike 600m

∎ 12 BW SRDL

.

.

.

videos

band punches https://youtu.be/vdtIu3RSxO0

jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M

rower med ball press https://youtu.be/MhkOL03YyEk

Videos

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc

twist https://www.youtube.com/watch?v=uPvNMpLNGxc

band sti ups https://youtu.be/V3CDdoEotX8

Sweat equity

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

∎ core sticks exercises ( ab engagement required)

∎ find weight for Staggered Bent over KB Row into RDL

Interval

◭ 1:30 min Each [swap at 45s at ➜]

∎ Spin Stand hill

∎ Bags Punch Kick and Knee Combos

∎ Wall Ball Shots ➜ Bomb Throw

∎ Alternating Staggered Bent over KB Row into RDL

∎ Staff Paddle [R➜L] – [Advance to Bosu]

2x

▬▬▬▬▬▬▬▬

◭ 30W-30W-15R

∎ Peg leg jump R➜L

∎ Situp Punch ➜ Scissor Mtn climber

∎ Staff Rotational Press R➜ L

∎ Gorilla Crawl ➜ Hop Scotch

∎ Lateral shuffle W Touch n’ Jump ➜ Supermans

2x

▬▬▬▬▬▬▬▬

◭ 2:00 Coached Abs & Plyo

❆ Cooldown/Stretch ❆

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Ramped up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

50/10

med ball crunch and squeeze – scissor mnt climbers

punches -jumping   knee strike  https://youtu.be/3p2jRl311eM

elevated plank mnt – plank step off

Reverse lunge med ball twist R/L

rope switch step- alt waves

3x

after set 2 lat med ball pass  and 3 med ball dunk to lat shuffle on command

60/20

Heave and retrieve https://youtu.be/UpVG0ShoC54

round house  3 R/ 3L

step jumps – box jumps (squats)  at halfway https://www.youtube.com/watch?v=r90WzgoOpQE

band walk 3 R/L https://youtu.be/A0cFNwXJNuU

snakes- inside out circles  https://youtu.be/7W9BM0rjUVc

https://youtu.be/KI4yWBFt6dQ

2x

stretch  – https://www.youtube.com/watch?v=QLSGBsMcYLA

Dynamic Duo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

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Sensational Legs

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ Save Me

∎ Weighted Wall Sit

∎ 12 Sissy Squats

3x

▬▬▬▬▬▬▬▬

◭ Reps

∎ 12-15 Landmine Curtsy Lunge [Each]

3x

∎ 30 Band Leg Curls

∎ 12 RDL [BB or KB]

3x

∎ 20 Sprinter Sit-ups

∎ 10 Glute Bridge with thigh ball squeeze

3x

∎ 20 Vertical Band Adductions

3x

▬▬▬▬▬▬▬▬

◭ Finisher

∎ Weighted Walking Lunge with Kickback [3 Turf]

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