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

Alt rope wave w squat- slam

2x

punches- knee strikes

2x

TRX curl- tricep EXT

2x

2x

Ab and Agility section

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

Pre-Workout

MR release – quads glute

LIFT

8-12 Box Squat https://youtu.be/cOFOZSI8vrE

12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik

10 Landmine situp https://youtu.be/SE-4RiVNJLo

3x

Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8

12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4

24 Landmine twist https://youtu.be/ndtohBr8sgI

3x

12 curtsy lunge R/L https://youtu.be/8JPLzaNhbNc

8 Band AR press (2 sec pause)

2-3x

Extra credit

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

Interval https://youtu.be/_wNJcuw63zw

20/10

Med ball slam https://youtu.be/FUG1Y8u-fZc

Goblet squat

4x

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

LIFT

6-8 bench Bench press

12-15 db reverse fly

3x

3-5 Nordic pop-up (use box jump) https://youtu.be/SanfnrnLxyM

7 BSS lunge hold (hold at bottom 1-1 sec hold rep 2- 2 sec hold an so fourth) https://youtu.be/G8ITj6LGoWQ (use bag for low bar variation)

20 Sea Saw DB bench press

3x

50 RDL @ 60%

extra credit

25 tri-crunches

Interval https://youtu.be/_wNJcuw63zw

Dirty 30’s

(30 W-30W- 30W-30W- then Rest 30 )

burpee

wall ball https://youtu.be/51jNBQmBPfc

2x

trx row

trx jump squat

2x

med ball slam

run n touch

2x

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

Warm-up

hip stretch

dolphin with back stretch

greatest

reverse lunge w twist

shoulder rotation

driver

band rows

LIFT

½ Pullup hold (15 sec or 5 sec into the shakes)

6-10 RDL

½ pushup hold (15 sec or 5 sec into the shakes)

6-10 Bench press

Weighted Wall sit 45 sec

20 rabbit hops https://www.youtube.com/watch?v=sy2PWoMvJiI OR

TRX jump squat as MOD for knee instability

3x

1 burn out set

bench 15+

and

RDL 15+ reps

split as fast as possible

60 lat raise

60 lat pulldown

Grind

20 seated ALT DB bicep curl

12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat

Sled Run

Run 250

3x

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

LIFT

Bootcamp

Spell your first and last name as quickly as possible

AB – 10 pull-ups or 15 trx pull-ups

CD – sled 2x

EF- row 500

GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

IJ- 30 battle jacks

KL- 30 kb triceps ext

MN- Sled 2x

OP- 10 pullups or 15 trx pullups

QR- sled 2x

ST- GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

UV- row 500

WX- 30 kb tricep ext

YZ- 30 battle jacks

Run/ Blitz

finisher

ladies

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

20 decline sit-ups

2x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

men

12 transformer https://www.youtube.com/watch?v=mSFB6weM4RoA

12 trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

3x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE