JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

◭ 20-10

∎ Calf Raise to Band Upright Row

∎ SS Band Row

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

[Squats if you skipped Tuesday]

◭ 20-10

∎ Jack Press

∎ Arms Only Assault Bike

4x

2. Soulja Boy

◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time

◭ 20-10

∎ DB Bench Row Left

∎ DB Bench Row Right

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Hold Straight Arm Plank Entire Time

◭ 20-10

∎ TRX Reverse Curl

∎ TRX Jump Squat

4x

4. “Queen” We Will Rock You

◭ Plank Shoulder Tap to Clap Beat

[1,2,3 Count] [Both hands on ground at each 3]

go through the Nightmare to get to the dream

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a.

A. 50/75 Pushups

a.

∎ 5 KB Tricep Extension [5U5D]

∎ 5 Burpees

➜ 4,4 ➜ 3,3

B. 60 Step Ups [Total]

b.

∎ 15 Plank Hip Tap [each side]

∎ 15 Wallball

➜ 12,12 ➜ 10,10

C. 50 Lowbar Pullups or Jumping Pullups

c.

∎ 12 TRX Pushups

∎ Sled Run

➜ 11,Run ➜ 10,Run

D. 50 See Saw Press [Total- Should take at least 3 sets to complete 50]

d.

∎ 30 Band OH Triceps Ext

∎ 15 Rip Saw [Each Way]

➜ 24,12 ➜ 16,8

Plug in time and attempt to complete next section
▬▬▬▬▬▬▬▬

Coaches Abs (no mercy) (No Measure)

Full Body Blast

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16:00 AMRAP

∎ 15-20 DB Bench Press / TRX Pushup

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups /

▬▬▬▬▬

Interval

Sally Up Sally Down [Rotate]

Squat

Situp Anchored Locked out Legs

Pushup

Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

Group Training – Sat, Feb 22

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 250/350 m on Rower

∎ 25 box jumps

∎ Sled Row [2 Turf] [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 60 Touchdowns

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

U Pick

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Announcements

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Shirt Order Form

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

14 Min AMRAP of

∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold]

∎ 8-12 Your Favorite Lift

Squat

Bench Barbell Row

Bench Press

OH Press

Deadlift

RDL

EMOM

∎ 10/ 15 Pushups

∎ Run Turf and Back 2X

4x

∎ 10 Wall Ball

∎ 10 Deadbug

4X

∎ 5/ 10 Assault Bike

∎ 5 Box Jump [ Go Big]

4X

∎ 16 Band Switch Step Chop

∎ 20 Bicycle Crunches

4X

Hybrid W1 Hams and Reps

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

∎ 20 Spidermans

3x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 20 Booty Band Skaters [Total]

3x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run

∎ 10 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral

Hybrid W1 Squat 20/10s

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Front to Back Squat (4sX6r)

◭ Front Squat
[Slowest Descent Possible]
◭ Back Squat
[Slowest Ascent Possible]
▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ 20s Work/10s Rest

∎ TRX Jumping Lunges

∎ Medball Slam

∎ Band Sword Chop

∎ Band AR Hold Reverse Lunge

[Switch Sides after both moves]

∎ Reverse Sled Drag

∎ Monkey Squat

∎ KB Deadlift

∎ KB Shrugs

◭ Finisher

∎ 40 Skydivers

∎ 40 SL Glute Bridges [Each Side]

Round 9

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Interval

PARTNER UP

∎ 5 Situps – 5 sec halfway hold

4-5

3-5

2-5

1-5

800 m Run

9 Rounds (Time)

Section 1:
∎ Pistol Squat [Each Side]
∎ KB push press
∎ KB Rows [Each Side]
3x
∎ 9 Burpees

Section 2:
∎ TRX Leg Curl [Slow Extension]
∎ TRX Row [with 1 sec pause]
∎ Roundhouse [Each Side]
3x
∎ 9 Burpees

Section 3:
∎ Band Thruster
∎ Kettlebell Single Leg RDL [Each Side]
∎ DB snatch [Each Side]
3x
∎ 9 Burpees

Finisher
∎ 100 Bag Punches
∎ 100 Fake Jump Rope
∎ 100 Crunches
∎ 100 Jumping Jacks

-Every movement is 9 reps. One sided movements are done as 9 each side.
-Each Section has 3 Rounds. On the 3rd Round, you will complete 9 burpees before moving onto the next Section.

Videos
Pistol squat video https://youtu.be/H0QMP81ai48
Kb push press red/ purple https://youtu.be/R4NvCxyyuss
KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc
TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE
KB SRDL video https://www.youtube.com/watch?v=mohHxPIfUIc
DB snatch video https://www.youtube.com/watch?v=X_-Q77POxMM

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Shredder

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20-10

∎ Jumping Lunges

∎ TRX Rows

4x

◭ 20-10

∎ Med ball slam

∎ Run in place

4x

◭ 20-10

∎ Dips

∎ Kettlebell Swings

4x

◭ 20-10

∎ prisoner seated jump squats

∎ Band press

4x

◭ 20-10

∎ Assault Bike

8x

▬▬▬▬▬▬▬▬▬▬

Reps

∎ Partner Band Lateral Shuffle [Both Down & Back]

2x

∎ Partner Band High Knees [One Turf]

2x

∎ Partner Band Karaoke [Both Down & Back]

2x

▬▬▬▬▬▬▬▬▬▬

Burpee Bloodbath (Time)

∎ 10 Burpee squats [Advance to Burpee Box Jump]

∎ 10 Surfer Burpee

∎ 10 Burpee Med ball Slam

∎ 10 Burpee Sumo high pull [Advance to Burpee Pull-up]

❆ Cooldown/Stretch ❆

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CAA

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]