Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

40-25

A. 1 chinup knee tuck 1 jump squat

2 trx rows 2 jump squats

B. 4 jumping lunges 2 box jump

C. 3 Vups 2 pushups

D. 3 kb press 1 front squat

3x last round switch to 30/20

EMOM tricep (Time)

75 tricep ext ever min on the minute stop and do 3 full burpee

EMOM interruption (Time)

100 kb swings

5 box jumps EMOM

EMOM v-ups (Time)

100 vups

every minute do 7 pushups on toes

Reps

partner up

sit-up hold 10 sec 3 sit-ups 8sec 3 sit-ups 5 sec 3 situps

30 TRX mnt climbers slow

2x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

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!

∎ 20 Weighted SL V-Ups [Total]

∎ 24 DB Pass through plank

∎ 10/16 Cal Assault Bike

∎ Coach’s Agility 2x

∎ 60 Bench Flutter Kick

∎ 20 Hammer Curls -5 Double Curls

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ V-ups

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Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

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∎ 300/350m Row

∎ Sled Run [4 Turf]

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∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

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∎ 15/30 cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

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.

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LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 20 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 35 Band Hamstring Curl

➜ Lunge [2 Turf]

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◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

❆❆ Cooldown Stretch ❆❆

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 ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

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

▬▬▬▬▬▬▬▬▬▬▬▬

AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 50 windmills

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

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