Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16 Min

∎ 30 Banded Leg Curl

∎ 12-15 RDL

∎ 10 Glute Bridge to 3 Med Ball Squeeze

∎ 20 Alt Bicep Curl

FGB (AMRAP – Reps)

∎ Lateral Lunge Row

∎ Spartan Kick Jab Cross

∎ Alt Step Ups

∎ Band Hip Hinge to High Pull

∎ Trx Hip Toss

3x

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∎ plank for “resting minute

∎ crunches for “resting min”

∎ calf raises for “resting min”

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

20 band face pulls

practice lat lunge decide to leave the kb on ground or take w on the lunge

Reps

warm up

knee hugs

greatest stretching in the world

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

abs

side plank 15 sec- w 15 sec hold

R-L

2x

100 bicycles

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Reps

6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you

12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs

sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s

12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM

12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 db hang squat clean

Amrap till the end Goal is to complete 3x (hustle mode engage!)

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 10s Work／10s Rest

∎ Halfway Situp Extension 4x

∎ Situps 4x

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◭ 2:00 Each [30s Movement Switch]

∎ Rope Snake [Bosu]

➜ Rainbow [Bosu]

➜Mnt climber [Bosu]

➜Alt Waves on Knees [Bosu]

∎ Jumping Knee Strike

➜ Round House

∎Explosive Wall Ball

➜Russian twist

∎ Sled Row

➜Sled Push

2x

∎ Crack the Egg [Bicycle Crunch to Finish]

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Go Fast (Time)

∎ 40 Battle Jacks

∎ 40 KB Swings

∎ Run 400m

2x

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❆ 3:00+ Cooldown/Stretch ❆

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

AmRap

OH press 12 -8-8-15+

After each set do 10 bosu leg lift or knee raise

20-10

A. Trx tricep ext

SS Band Row

4x

1. Sally up-down ( sit-ups- sit-up holds)

20-10

B.jack press

Assault bike

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. Bench SL leg lift

OH tricep ext

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Gardendale

Front Squat (5s x 10r)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD…Every Rep!

◭ Drive up Chest and Elbows from hole.

◭ Start with weight from last weeks 5×10.
◭ 16 Sit-up Twist Total between sets.

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Bulgarian Split Squat (10-12-15-20 (Each Leg)

◭ Use Box or Bench or Plate Stack.

◭ Hold weight whichever way gives you best balance.

◭ Goal is to keep same weight entire time, decrease only if failure is hit.
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Reps

∎ 15 Vertical Band Adduction

3x

∎ 15 TRX Leg Curl

∎ 10 Airplanes or SRDL

3x

∎ Lateral Band Walk [horz turf]

∎ 15 Low Back Ext

3x

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