FGB 2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 2 (AMRAP – Reps)

∎ Inverted Row

∎ Assault Bike Calories

∎ Sit-Up Get Up

∎ Cannonball

∎ Landmine Front squats

3X

AMRAP

∎ Lateral Hammer Hold 5 curl 2x

∎ 15 KB/ DB RDL

∎ 20 Attached Band Row

∎ 10 Side Plank Row Both Side [ 1 sec pause]

∎ 20 Band Tricep Push Down

∎ 20 Bench Russian Twist Slam

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Online/Travel workout 26

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Miss your favorite foods? 🍩🍷🍕

Worried about cheating on your diet?

Today I’ll share how to cheat on your diet without RUINING it!

https://app.healthyathomeforgyms.com/hah-day-27

Daily Challenge: No Sugar day! Today don’t eat any sugar.

For your personal page or fan page post: What is the “1 Thing” you are going to focus on over the weekend to stay on track with your goals?

Online/Travel workout 25

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

You have a very important goal.

Sometimes that goal will feel far away and sometimes it will even feel out of reach.

Sometimes people will doubt you and sometimes you will doubt yourself.

Release the Doubt! 🎈

https://app.healthyathomeforgyms.com/hah-day-26

Daily Challenge: NO CARBS! Can you go all day with no carbs?

For your personal page or fan page post: What’s the best recent news that you got?

Online/Travel workout 24

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Do you have a sweet tooth? 🍩🍪🍰

You’ll LOVE the recipes I have waiting for you today!

Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇

https://app.healthyathomeforgyms.com/hah-day-22

For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀

Online/Travel workout 23

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Do you have a sweet tooth? 🍩🍪🍰

You’ll LOVE the recipes I have waiting for you today!

Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇

https://app.healthyathomeforgyms.com/hah-day-22

For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀

Do you feel LUCKY

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ AMRAP 11:00

∎ 12-15 RDL

∎ 20 attached Band pull apart

∎ 5 Negative Leg Lift

➜ 10 Regular

Card Deck

take out jokers and spades

on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts 6/3=300m 10 or face card 10/2=500

Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

R-L stuff – draw 6 (do 6 R-6L)

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◭ First 4 Rounds:

∎ KB Row [R&L]

∎ Situps

∎ SA KB Squat

∎ Pushups

∎ KB Tricep Extension [3-0-3]

∎ Horizontal Plate Thruster

⋆ On 7th flip this determines distance or Bike or Run

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◭ Last 3 Rounds:

∎ Burpee

∎ Slider Knee Tuck

∎ DB/KB Pullovers

∎ Alligator with Band [R&L= 1]

∎ Speed Lunge [R&L=1]

∎ Curl [Any Type]

⋆ On 7th flip this determines distance or Bike or Run

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Barbarian Challenge

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Game

crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk

3 rounds

50 crunches

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

30 sword chop https://youtu.be/TEezjQo-K84 AXE blow w core stick if advanced

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

turf n back farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

20-10

A. Band Bunny Hops https://youtu.be/8wxv6K-51tI

SS Band Row

4x

1. Sally up-down ( pushups)

20-10

B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25

sumo squat to high pull Green/yellow

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. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

in out hops straddle plate or small box

4x

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

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice landmine RDL and find weight

Terminator 3 (Time)

∎ 10 Deadbug [R&L = 2]

╸10 Push-ups

∎ 10 Wall Ball

╸10 Jumping Pullups

∎ 10 Landmine RDL/Deadlift Combo [90#/45#]

╸10 TRX Starfish

∎ 10 TRX Leg curls

╸10 Plank Elbow Strike [R&L = 1]

∎ 10 Jumping Lunges [R&L = 1]

╸10 Burpee to Box jump

✱ Starting at Deadbug, do every exercise, each round you remove the

last exercise so (10 burpee to box jump only happens 1x in the workout)

Bootcamp

For Completion:

∎15 Weighted Low Back Extension

∎15 Vertical Band Adduction [Each side]

3x

∎50 Sit-ups with 2 Inner thigh squeeze

❄️ Stretch When Finished❄️

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Pull 2.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bent Over DB/KB Row (5 x 12)

◭ 2s Pause at Top

◭ Re-brace the core as needed.

◭ Increase weight each set if possible.

◭ The goal is power through the upper back.
5 Dragon Flag Between Each Set

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Comrade 2 Lunge (Time)

◭ I go, You go

◭ Alternate through the following movements,

with one person working at a time.

◭ You do 7 burpees, then I do 7 Deadlifts etc…

∎ 7 Burpees

∎ 7 KB or BB Deadlift

∎ 7 Banded Overhead Squat

∎ 7 DB or BB RDL

∎ 7 Pullups [Hardest]

∎ 7 DB Thrusters

∎ 7 Pushups

6x

★ Lunge One Turf together after EACH round

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∎ Plank challenge with your partner

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