Savage

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 2:00 each swapping every 30s

∎ Lateral Shuffle

➜ Plank Jack to Leg Lift [2x]

∎ Bicep Curls

➜ jumping band skier [2x]

∎ Spin Up

➜ Spin Down [2x]

∎ Banded Warrior

➜ Alt. band twist 2x]

∎ Roundhouse Right, Jab Left

➜ Roundhouse Left, Jab Right

↺ Repeat with 1:00 each ↺

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◭ 30s Each

∎ Side Plank Raise Right, Left [2x]

∎ Side Crunch w Foot tap Right, Left [2x]

∎ ABCD Bicycles [1x]

1x

∎ Plank hold competition

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◭ Coaches Choice until end

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why

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat EMOM (8,9,10,11,12,13,14,15)

▶ You have 1 Minute to complete the assigned reps. Each consecutive minute you will add one rep.

▶ The only rest is the time left after you finish your reps before the next minute starts.

▶ Do this for 8 Minutes straight starting at 8 Reps the first minute and ending at 15 Reps the last minute.
Choose a weight that would be around your 15-20 rep max.

If barbell is too heavy, Substitute KB’s.

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Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

▶ 6 Activation Barbell Pullups [5-2-1]

▶ 15 R/Ll Band Adductions [Purple]

▶ 5 Stabilizer Squats on Bosu Ball [5-5-5]

▶ 15 single leg V-up [both sides]

Guys can choose to do 12 trx tricep ext for adductions

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Metcon (AMRAP – Reps)

Fight Gone Bad: Nonstop 1 Minute sets of AMRAP for a total of 3 Rounds.

► Pushups

► Run n’ Touch burpee [10 Yards]

► Weighted bench sit-ups

► Box jump

► Bag push
Modifications:

► Weighted Bench Sit-ups = Ground Sit-ups

► Box Jump = Step up

heart stopper

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20 Air climbers

➜ 10 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

FGB 8 (partner)

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 8 (AMRAP – Reps)

∎ Jumping Pullup

∎  V-ups

∎ Battle Jacks

∎ Loaded Situp Get Up Press

∎ Run n Touch Burpee

Save Me!

∎ 40 Rope Snakes

➜ Plank Hold [2x]

∎ 15 Bicep curls

➜ Scissor Mtn. Climbers [2x]

∎ 25 Band OH Tricep extension

➜ Halfway Situp Hold [2x]

∎ 5 Burpee

➜ Med ball Wall Twist [2x]

↺ Do one more round with 1 set each station ↺

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Complete:

∎ 50 Elevated or Regular Birddogs

❆ Cooldown/Stretch ❆

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Back Squat 3.0

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat (20-10-5-3-3.. Until 3RM reached.)

◭ 5 negative low bar pull ups between each set.

◭ Weight increases each set.

◭ Do Not Rush the Squats. Rest as needed.

◭ Record Highest 3 rep weight.

◭ Ask for a spotter!

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Reps

∎ 12 Trx Leg Curls

∎ Death March [Half Turf]

∎ Weighted Walking Lunges 1.5 turf

3x

∎ 20 Elevated Single Leg Glute Bridge

∎ Heavy Sled Drag — one way

∎ 5-5, 4-4, 3,3 Gut Wrench

3x

∎ 30 Sit Ups to 3 Med Ball Squeeze

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Dirty 30

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]

A. ⬇⬇

∎ Landmine Lunge Knee Tuck [R & L]

∎ Split Jerk [R & L]

1x

B. ⬇⬇

∎ Lateral Medball Slam

∎ Hop Scotch

∎ Lateral Medball Slam

∎ Hop Scotch

1x

C. ⬇⬇

∎ Bag Combo

∎ Pogo Jump [Right]

∎ Bag Combo

∎ Pogo Jump [Left]

1x

D. ⬇⬇

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

1x

↺ Then do ABCD AGAIN ↺

▬▬▬▬▬▬▬

20/10

A. Landmine Twist [3x]

B. TRX Tricep Extension [3x]

C. Bag Combo [3x]

D. Bench Hop [3x]

∎ Coach’s Choice

Split

∎ 50 Dead Bugs [2s Pause]

∎ 100 Calf Raises

∎ 50 Low Back Extension

OR Kettlebell Swings

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Floor Press 3.0

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press (10-5-5-2-2-2…Until 2 Rep Max)

◭ 7 TRX Rows [1-0-3] cadence Between Floor Press Sets.

◭ Weight increases each set.

◭ Do Not Rush the FP. Rest as needed.

◭ Record Highest 2 rep weight.

◭ Ask for a spotter!

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Fish Out of Water (Time)

∎ 10 Platform RDL [KB,DB, or Rx BB]

∎ Heavy Sled Row [One way]

∎ 8 Burpees [Chest to Floor]

∎ 8 Fixed Point Jump Touch [Each Arm]

3x

▬▬▬▬▬▬▬▬

∎ Cone Sprint [Down & Back]

∎ 10 Single Arm Slamball [Each Arm]

∎ 30 Shoulder Taps [Total]

6x

▬▬▬▬▬▬▬▬

◭ Split

∎ 60 Dumbbell Pullovers

∎ 60 Dumbbell Tricep Kickbacks

❆ Cooldown/Stretch ❆

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Pirates

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Coach’s Choice : Abs 🤣

Pirates 1 (Time)

∎ 10 Barbell Pistol Squat [Each Side]

∎ 10 Plank Walk [Barbell Rollout]

∎ 5 Cannonball

[Burpee Medball Slam]

∎ 30 Shiver me timbers

[Rotational Wall Sit]

∎ 8 Mast Climbers

[TRX Power pull]

∎ 16 Staggered pushups

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups

∎ 200m Keg Carry

[On-the-shoulder Med ball run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 lashes [Rope Slam]

3x

Finisher

∎ 50 Skydivers

Punisher 2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

Stretch

Forced Pushups

3x

beast mode (more than 50 push ups add manual Resistance to hit fatigue earlier

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence https://youtu.be/aZZ7kbBxWoc

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

14 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

14 russian twist

3x

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Shredder

/in /by

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

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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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