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

LIFT

(Ladies rotate with 4 total sets )

12-15 Ladies DB leg curl https://youtu.be/agTBLStNriw

6-8 reps Deloaded squats https://youtu.be/_rh_CEGYs6Y

15 R/L vertical band adduction https://youtu.be/v7MAF1Xu7Ug

4x

Section 2 Rest Pause Set? https://youtu.be/Iw2FDkV3zx0

Rest Pause set of Squats 6-4-2 rest 15 sec in between

Rest Pause set of Bench 10-8-6 (guy only)

Rest Pause of behind neck pullups to Failure https://youtu.be/wPt9t0qKwFE

Thrive (AMRAP – Rounds and Reps)

12 min Amrap

4 manmaker 15/30 https://youtu.be/wibFFhTAYtY

Turf > TRX sled Row – 1.5x BW https://youtu.be/sqtAch-2e-E

30 kb swing

Run 300

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

Pre-Workout

MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8

https://www.youtube.com/watch?v=HrVf4auKUZ8

Warm-up

child’s pose (cross R over L and vice versa )

hip flexor

downward dog (pivot the toes hips )

shoulder retraction

greatest

quad alt arm foot

rotational twist

backstroke

LIFT

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

8-12 Pistol Squat https://youtu.be/H0QMP81ai48

12-15 Slate Raise https://youtu.be/DD_H0LjxKeM

3x

12-15 Band Lat Pull (seated on box) https://youtu.be/dUl6c5ggIGI

2x reverse sled pull https://youtu.be/zG66dr9Clo8

15 Monkey Squats

3x

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Reps

if not coming Saturday use time to find out 3 rep max for bench- bent over row- squats

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

Warm-up

trx rows slow

trx lunge twist

buy in

20 tri -crunches https://youtu.be/-1NDlVXEAqM

1 min plank

LIFT

pullups to failure

20 lat pull https://youtu.be/dUl6c5ggIGI

{switch bands for lat }

20 Lat Pulldown – https://youtu.be/6Gv3cq0QnZE

8 batwing row 3 sec hold https://youtu.be/XwZVNd4nHao

30 calf raises (switch toe position every 10 reps)

2-3

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

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

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

guy warm up set of bench

ladies 30 heel touches abs – 30 bicycle- 30 crunches

LIFT

10-12 landmine undertaker row R/L https://youtu.be/YmboaqtRxHs

guys 3-6 bench press https://youtu.be/rbNJqbRkbc0 ladies 12- 15 band kick backs https://youtu.be/gKKDgArjwFo

3x

extra credit

30 R/L

glute raise https://youtu.be/DPbYbbyTIGE

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

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

FGB 6 (AMRAP – Reps)

Barbell Curls

Battle jack https://youtu.be/obcIJjUeq1A

Run n touch Burpee (run turf burpee at each end count burpees)

Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg

Rower

3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw

20/10

Ab and Agility section