Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Front Squat (5 𝐱 10)

◭ Use the grip that best suits you
◭ 14 DB Medball Smash FloorPress

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Asymmetric Ladder (AMRAP – Reps)

◭ 15-12

∎ Pistol Squat [Right]

∎ Double Band Row [ Right]

∎ Side SA Push-up [ Right]

∎ V-up [Right]

∎ DB Snatch [Right]

Then Repeat on Left

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◭ Finisher

∎ 10 Manmakers [Snatch Weight]

Announcements

Squad, next week we will have a limited schedule.

24th 12pm Only

25th Closed

26th 12pm Only

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20/10

∎ Assault Bike

∎ Pushups

4x

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◭ 3:50 AMRAP

∎ 30sec Wall Sit

∎ 7 Goblet Squats

∎ 3 Burpee

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◭ 20/10

∎ TRX Row

∎ TRX Jump Squats

4x

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◭ 3:50 AMRAP

∎ 10 Slider Leg Curls

∎ 15 KB Swings

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◭ 20/10

∎ Sit Ups

∎ Wall Ball

4x

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◭ 3:50 AMRAP

∎ 10 KB Rows[Each]

∎ 5 Six Inch Reverse Crunch[3s Hold]

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◭ 20/10

∎ Jack Press

∎ Bicep Curls

4x

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◭ 6:00 Santa Slayyyyyy [High Knees to each]

∎ Mac n’ Cheese = 1 Burpee

∎ Potatoes = 2:00 Plank

∎ Casserole = Sled Run [2 Turf]

∎ Pie = 30 Glute Bridges

∎ Dressing = 30/45 Pushups

∎ Turkey = Duck Walk [2 Turf]

∎ Ham = 50 Jumping Jacks

∎ Rolls = 10 Polish Sausage [Total]

∎ Cranberry Sauce = 40 Forward Back Jumps[Total]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Tempo Deadlift (4×8 @ 5:0:2)

◭ Natural speed Ascent, 5s Descent [Mississippi’s]

◭ Increase Weight as needed.

◭ Reset Core Brace each rep!

◭ Focus on Hamstring stretch and back stiffness.
◭ 12 Jump Squats after each set

Bulgarian Split Squat (50 Each Leg)

◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
Complete with as little rest as possible. ▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 50 Jump Rope

∎ 40 Band Hamstring Curl [Fast]

∎ 30 Crunches

2x

∎ Karoke Farmer Walk on Toes

[2 Turf]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Choose Your Path (No Measure)

◭ Everybody 20/10

∎ Burpee

∎ Jumping Lunges

3x

30 min time Cap: You Pick : Then Do the Cardio Associated with the muscle group however you like- Break it up or do it all at once before moving to another section or repeating the section

◭ Guns and Buns

23-16-11

∎ Banded Hip Thrusters

∎ DB Bicep Curls

∎ DB OH Extension

3x

😰 Cardio: Sled Runs [4 Turf]

◭ Arms

23-16-11

∎ Chin ups

∎ TRX Tricep Ext

∎ Close Grip Pushups

3x

😰 Cardio: Run 800

◭ Abs

23-16-11

∎ Situp OH Extension

∎ Band Rip Saw [Total]

3x

😰 Cardio: Assault Bike 23/33 Cal

◭ Inner Thigh and Glutes

23-16-11

∎ Vertical Band Adduction

∎ Slam Ball Squeeze [2s Pause]

∎ Attached Band Glute KickBacks

3x

😰 Cardio: 3:00 Jumping Jacks

◭ You Don’t Care, your just here to burn off some steam

23-16-11

∎ Skaters [Each Side]

∎ Fight Bag till Fatigue

∎ Touchdowns

3x

😰 Cardio: 30 Box Jumps

Finisher 2023

All 23 Reps as fast as possible:

∎ Crunches

∎ Bicycles [Total]

∎ Plank Strike Back [Total]

∎ MountainClimbers [Total]

∎ Star Jacks

∎ Air Squats

∎ Supermans

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Step Off to Squat (No Measure)

∎ 6 Negative Weighted Step Offs [Each Leg]

∎ 15 Explosive BB Squats

∎ 20 Band Twist [Each Side]

4x

Do the squats as soon as you get done with step offs – each round alternate which leg you start with

Reps

∎ Reverse Sled Drag

∎ 12 Monkey Squats

∎ 6 Elevated Lunge Halo [ Each Side]

3x

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Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs