Prevail

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 9 (AMRAP – Reps)

∎ Barbell Curls [Modify DB]

∎ TRX Starfish

∎ Pushup Jacks [Booty Band]

∎ Alt Band Kick Ups

∎ Run n’ Touch Med Ball Slam

Interval

◭ 25/10

∎ Alt Rope Wave w/ Squat

∎ Rope Switch Step Slam

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ Speed Punches

∎ Forward Kick [R&L]

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ TRX Jump Squat [Click Feet]

∎ TRX Overhead Highknees

2x

▬▬▬▬▬▬▬▬▬▬▬▬

⟲ 1x again ⟲

∎ Coach Led Stretch/Mobility 😊


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the feels

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 7 (AMRAP – Reps)

◭ 1 Min Rest after each round

∎ Roundhouse Kicks

∎ Pushups

∎ TRX Powerpull

∎ Wall Ball

∎ Curls [Hardest Mode Possible]

3x
▬▬▬▬▬▬▬▬▬▬▬▬

LIFT

∎ 15 Bulgarian Split Squat [Each Leg]

∎ 8 Pulsating Landmine Squat [3 Pulse ➜ 1 Full]

∎ 10 Batwing Row [2s Pause]

3x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 6 Landmine SA Press [3-0-3]

➜ Fast reps till Failure

∎ 10-12 pullups

➜ 20 Attached Band Row

▬▬▬▬▬▬▬▬▬▬▬▬

⭐ Extra Credit

∎ 50 Crunch Twist

∎ 50 Deadbugs [Total]

▬▬▬▬▬▬▬▬▬▬▬▬

❄ Cooldown & Stretch ❄

lean out

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 40W/20R

∎ Burpee to Rope Slam [1:7]

∎Bear Crawl Into High Knees Backward [Turf Width]

∎ Switch Step Band Row

∎ Jump Squat move to BW Squats at fatigue {Banded }

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30W/20R

∎ Reverse Lunge alt Rope Wave

∎ TRX Tricep Extension

∎ Jumping Band Row

∎ Lateral shuffle [Banded]

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Buy in: Lunge turf down and back [3x]

▬▬▬▬

∎ 25 Side Plank Raise [Each Side]

∎ 20 windmill slams [Big Ball]

∎ 8 Barbell Rollout [3s Pause]

∎ Run 300

3x

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Deadlift 3.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (5𝙭7)

◭ Set bar down Every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 20 Band Hammer Curls between each set.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 7 Partner Nordic Pop-up [TRX]

4x

∎ 12 Bench Barbell Row

▬ OR Bent Over Row

4x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 20 Band Adduction [R&L]

∎ 16 Band Adduction [R&L]

∎ 12 Band Adduction [R&L]

∎ 50 Medball Squeezes

1x

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Blast 2 (Time)

∎ 21 Jumping Pullup

∎ 21 Wall Ball

∎ Run 800

∎ 15 Jumping Pullup

∎ 15 Wall Ball

∎ Run 400

∎ 9 Jumping Pullup

∎ 9 Wall Ball

∎ Run 200

▬▬▬▬▬▬▬▬▬▬▬▬

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Deadlift 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pause Deadlift 1.0 (8 Reps 𝙭 6 Sets)

◭ 4 Floor to Knee [3s Pause]

➜ 4 Full Deadlifts

◭ Increase Weight as needed.

◭ Focus on Core, Hamstring,

and Quad Tightness.

◭ Weight is NOT being recorded, Focus on the burn.

◭ 15 Band Face Pulls between sets.
◭ BRACE YOUR CORE!

◭ Reset your core brace as needed to maintain max tightness.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ For Completion:

∎ 15 Floor DB Ball buster

∎ 16 Drag Curls

∎ 16 Single Leg Calf Raise

3x

∎ Sled Tricep Kick Back [1/4 Turf]

∎ Gorilla Curl

➜ Dead Lift [5:5] [x2]

∎ Run 300

3x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 50 Inside Out Rope Circles

∎ 40 Over Head Tricep Extensions

∎ Bound or Frog Jump [1 Turf] [x2]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 40 Med Ball Slams

∎ 80 Shoulder Taps

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lean out

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 40W/20R

∎ Burpee to Rope Slam [1:7]

∎Bear Crawl Into High Knees Backward [Turf Width]

∎ Switch Step Band Row

∎ Jump Squat move to BW Squats at fatigue {Banded }

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 30W/20R

∎ Reverse Lunge alt Rope Wave

∎ TRX Tricep Extension

∎ Jumping Band Row

∎ Lateral shuffle [Banded]

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Buy in: Lunge turf down and back [3x]

▬▬▬▬

∎ 25 Side Plank Raise [Each Side]

∎ 20 windmill slams [Big Ball]

∎ 8 Barbell Rollout [3s Pause]

∎ Run 300

3x

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OHP 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Strict DB/KB Overhead Press (20 – 15 – 15 – 10 – 10)

◭ Weight Increases and reps decrease.

◭ Do not set weight down Mid-set, rest in the front rack position if needed.

◭ Tuck the rib cage, Squeeze the Glutes.

◭ Soft knees [not locked out]
◭ Record heaviest 10 rep set.

◭ Pinch Grip Walk between each set [Down & Back] 45M/15F

Reps

∎ 8-12 RDL

∎ Sled Drag (sled behind you – face fwd- palms up)

∎ 15 Doorway Pulls

3x

∎ 30 Band leg curl

∎ 20 Seated ALT DB bicep curl

∎ 12-15 Barbell Front Squat or KB Front Squat

∎ Sled Run

∎ Run 250

3x

split

50 lat raises

100 calf raises

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press to success

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 min AMRAP

∎ 8 DB Bench Press [5-2-1}

∎ 15 Bulgarian Split Squat Lunges

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 7 min AMRAP

∎ 12 Kneeling Landmine Press

∎ 12 Landmine Deadlift

∎ 20 Reverse Plank Rainbow over Landmine

(keep booty bands on whole time)

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 7 min AMRAP

∎ 15-25 Band Assisted Pushups [Burn up]

∎ 12 Band Glute Kickback [go to elbows to give arms break]

(keep booty bands on whole time)

▬▬▬▬▬▬▬▬▬▬▬▬

Save Me!

∎ 12 Sissy Squat

∎ Weighted Wall Sit

3x

Reps

∎ 12 bench Y raise

∎ 12 Squat Press

∎ Heavy Sled Push [one way]

∎ 8 tri crunch

3x

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Kettlebell/ TRX Hell

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Deadlift 1.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×10)

◭ Pull From the ground each rep.

◭ Increase weight each set.

◭ BRACE YOUR CORE EACH REP!

◭ Don’t Rush, Focus on clean form.

◭ Have Coach watch your form if unsure.
◭ Record your heaviest set of 10.

◭ 10 TRX Scapula Pull between sets

Reps

∎ 15 box glute bridge butterfly

∎ 25 band leg curl

3x

∎ 10 Pistol Squat R,L

∎ 8 R,L

∎ 6 R,L

Shine (Time)

Split Reps as Desired

∎ 75 Jack Press 30/15

∎ 75 jumping pull up

∎ 75 Sit-up (straight legs feet under sled )

∎ 75 kb jump squats Purple/ black

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