MAn up

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MAn up

Pre-Workout
30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk
20 face pulls
foam roll upper back

Interval https://youtu.be/_wNJcuw63zw
20w-10r
trx jumping lunges
pushups Beast mode add resisted band
4x

I GO – You GO
15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s
12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ
Band Sprint
5x
resting partner does crunches every other round so rounds 1,3,5 rounds on 2 and 4 do planks

Reps
25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
15 TRX curls
15 landmine RDL 45/75
kb walking lunge turf 1 way
25 Band pull apart https://youtu.be/VEZpJvPrrjg
15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308
3x

Holley Grant McDonald

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Holley Grant McDonald

Pre-Workout
practice ab snail

Warm-up
external rotation-
up and over
overhead squats
supp pullaprt
reverse lunge twist
hill to butt
calf stretch

LIFT
6-8 floor press https://youtu.be/TmIni_6Z538
20 band facepull https://youtu.be/ocsFf52Gfyk
3x

12-15 incline db bench press
20 band twist R/L
3x

R2- band circles
R3- (wood chopper low to high on one knee)

Holley (Time)
Farmers walk 100 yards 35/53
7 pistol squats R/L
7 Pullups
Ab snail turf 2x or 14 SL V-ups 7 R 7 L
One legged bound turf 2x r-l
4 Trx burpee r-l
20 One leg inside out rope circles r-l
3x

run 400
50 pushups
50 kb swings
1x

boom

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boom

Warm-up
Warm Up
Foam roll

band ankle rotations

dolphin
greatest stretch in the world

heart stopper

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heart stopper

LIFT
400 strength challenge – for challenging workout you sud only be ABLE to complete 15 reps on first set,
Split Reps- However desired

50 R/L BSS lunges
50 db bench press
50 chinups
50 RDL (12 rep max weight)
50 pushups
50 sissy squats ( trx-db)
50 landmine bent over Row (12 rep max weight)
50 bicep curls (12 rep max weight)

500m Row (,)
Max Effort 500m Row

,

Reps
20 air climbers then 5 kb/db pullover 3x each round
15 wall balls
lat shuffle 4x each round
4x

All I do is win

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All I do is win

Pre-Workout
20 low back ext
20 external rotation

Warm-up
isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY
25 sec R
L
throw bridge 25 sec R
L
then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk
bicycles 30 sec
mnt climber 30 sec

Minute to Win It https://www.youtube.com/watch?v=S
4 min ( pick) 5

8 trx pullups
15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump
5 ball slams

20 rope switch step
12 over head squad ( get deep)

10 Leg Curl Sliders
20 band tricep push downs

12/15 pushups
sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)
ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min
Lengthen 1
Squat Hold
Band/Hip Thorax R-L
TRX Fly Hold SS R-L
Seated Cross over R
L

As iron sharpen iron so one man sharpens another

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As iron sharpen iron so one man sharpens another

CardioFusion
60 calf raises ( 20 toes in, 20 toes out, to straight)

Amrap 12 min
A. Farmer walk 3 dead lift 4x
B. row 300
C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ
D. run 400 m ( Start Run with Weave in out bags )

2 min swap 25 sec
A. SL med ball slam R –
B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x
C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x
2x

1 min
A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )
B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec
C. row
D. spin up
2x

6 R partner burpee 2 wall twist
6 L

save me
25 wall ball
plank
1x

LIFT
Workout 1
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x

12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x

workout 2
8-12 Box Squat
15-20 band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 barbell hip thrust ( 1 sec pause)
dips 1-4 cadence
15 band tricep ext w handles
3x

reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x

split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise

turn and burn

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turn and burn

CardioFusion
Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)
obstacle 20 AmRap

30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250

weave
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press
skier

weave
sled press
skier

Finisher
50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

Jack the Ripper

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Jack the Ripper

Pre-Workout
practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32
practice band side raise
find foot position for power row
Warm-up
warm up 3

supermans
Prone shoulder
Dolphins
Stair steppers
Knee to elbow
Sub scap raise
Knee hug

Jack the Ripper (Time)
A. 20 gorilla row Red/ Green
20 battle jack (ropes)
3x

B. 10 Lunge Jack R/L
10 Bosu SA press R/L yellow/ red
3x

C. 10 TRX inverted row
10/15 pushup Jack
10 plank slider Jack 3-3 cadence
3x

D.
15 band sword chop R/L
15 attached band rows (single band use handles)
10 pop jack w KB curl black/ purple
3x

5 med ball slam ie pumpkin smashers
run 400 (run for your life) if raining like bat out off hell

5 med ball slam
run 200 (run for your life) if raining row like bat out of hell

Reps
DECIDE – Choose 1 section

Core
10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE
12 side bench raise R/L https://youtu.be/JFyJfI785jc
2x
( complete with no rest)
20 kb air climber https://youtu.be/oE3Ahmpf89o
5 kb pullover https://youtu.be/OV3jgMRA3V0
2x

Legs
45 sec wall sit
4x sled push pull Width of turf
3x
30 seated DB weighted jump squat from bench

arms
4 trx curl 4 sec cadence neg
8 trx bear hugs
12 standing trx tricep ext
3x

Make your body a weapon

/in /by

Make your body a weapon

Pre-Workout
MR inner thigh https://youtu.be/kXw_gBFiNqs

Warm-up
https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be
kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw
Think of KB row and Speed lunge R as a station and L as a station.

30W-10R
A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A
B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc
L
C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A
3x

30W-20 R
A. Med Ball Situps Squeeze ball with knees every rep
B. KB swing
C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk
D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM
3x

15 side plank row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM
30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
Liberty Walk R down and back Left > <
20 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg
2 rounds

replace all equipment etc for band kbs

2 lat shuffle (with band) to 10 tricp ext 4x https://www.youtube.com/watch?v=0wX31m10NwQ

stretch

heart stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x

SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM

rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4

primal sprint – plyo pushups 2x

2x

Reps

15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY

sled run or band sprint

3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g

10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8

Spin 1 min hill

30 bicycle crunches

20 plank step offs

3x

500m Row (Time)

Max Effort 500m Row

LIFT

Guys

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

ladies

8-12 Box Squat

band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise