Round 9

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

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

10 warm up set of squats at 50%

10 barbell pullups

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

LIFT

5-8 deloaded squat 95% https://www.youtube.com/watch?v=_rh_CEGYs6Y&feature=youtu.be

3-5 neg pullups https://youtu.be/2V9USNE1wdk

4x

9 Rounds (Time)

Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1

Pistol squat R-L https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 2

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8

roundhouse R 9- L 9

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 3

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL R/L red kbs/ black kbs

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

DB snatch R/L 25/35 min

https://www.youtube.com/watch?v=X_-Q77POxMM

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Reps

50 crunches

50 bicycles

50 sec in the plank

unfair advantage

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

Interval https://youtu.be/_wNJcuw63zw

1:30 W- 15 sec rest

trx curtsy to lat lunge R-L

partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec

bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y

row

2x

18 min amrap

6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY

10 bench flutters R/L=1 – 10 knee tuck

20 R/L Band Twist

spin hill stand 1:30

40 alt bosu knee waves https://youtu.be/-dAq2WEBmhQ

side plank pulse 15 sec- hold 15 sec R

L

R

L

30 sec bicycles

30 sec spidermans

30 sec scissor mnt climbers

Oh 2 more things

Lucky 7 situp and inner thigh squeeze against med ball

lucky 7- kickouts 7R-7L-6-6,5-5 till 11

feeling it

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

Pre-Workout

find weight fro lanmine squats

find band and height for exlosive pushups

Reps

10 Landmine Front Squat 3 pulse +- 1 full rep =1

12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0

2x

8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be

12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be

2x

10 Landmine Front Squat 3 pulse +- 1 full rep =1

NEW version ! glute kick back

2x

8-12 Dips

12 -15 Band triceps pushdown

2x

Not a typo do that 2x again for 4 sets

extra credit *

10 SL glute bridge on bosu

30 kb swing

2x

30W/15R

band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)

trx high row

explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A

sled fwd/ back ward push

3x

100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be

12trx tricep ext

comrade

/in /by

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

LIFT

6-8 bench press

landmine bent over row https://youtu.be/lJjiKJbYXj0

3x

12 db seated Arnold press https://youtu.be/uwJAMIL8mgk

15 attached band row (1 sec pause)

3x

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Decide

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up 3-3 cadence

7 min amrap

12 Kb rows r-l https://youtu.be/dBrDr59R7Rc

double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ

12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

decide you final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

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

49 is just a number

/in /by

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

Reps

Lift

8-12 Dips https://youtu.be/DcxMgoLamy0

8-12 Pullups

3x

Walking Lunges ( turf and back ¾)

12 Bosu ALT leg curl https://youtu.be/g_gPx29PD54 R+L=1

3x

20 Core stick Lat pulldown https://youtu.be/6Gv3cq0QnZE

10-12 Trx tricep ext

3x

EMOM

4 DB curls – 9 squat press 4x R+L=1

4 KB gorilla row- 9 kb deadlift R+L = 1 on gorilla row 4x https://youtu.be/TDsA5_0hmuY – https://youtu.be/oV1gWv61rqs keep weight inside legs

4 burpees – 9 box jumps 4x

Finisher

Split

49 kb swings

49 SL glute bridges (49 R/ 49L)

49 trx mnt climbers R+L=1 (go slow)

Only for Bill 49 – snatches R/L

Pirates

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

Pre-Workout

20 external rotation

find 8 RM or do warm up set on bench

do warm up set for squats

LIFT

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

2x

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

1x

Pirates 1 (Time)

10 barbell Pistol Squats R-L https://youtu.be/H0QMP81ai48

10 plank walk (barbell rollout) https://youtu.be/_ZxfrZoM6rs

5 canonball – burpee med ball slam https://www.youtube.com/watch?v=AqsQ3755L3k (use pushup handles )

30 Shiver me timbers – rotational wall sit https://youtu.be/nc2kc02G1cE

8 Mast Climber aka TRX powerpull https://youtu.be/D8S_x8D6BWU

16 Staggered pushups

then ….

6 Mast Climber TRX power pull

12 Staggered pushups

(not a typo! pull / push 2x every round)

Keg Carry 200 m – or if under 40 degrees spin med ball press for 50 w mid tension) https://www.youtube.com/watch?v=_zXfC_RIQ_U

Sailors Carry turf and back https://youtu.be/0CynCXaCMF0 reds / purples

30 lashes (rope slam)

3x

Finisher

50 low back ext

Magnify

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

30W-5R-30W – 15 sec rotate

12 Wall ball twist R-L https://youtu.be/uPvNMpLNGxc

Band step back Row – tricep overhead ext

Evade Strike R,L knee / Evade Lateral https://youtu.be/47XjczhP14k – https://youtu.be/lNAjYCiouxk

Bench side raise R-L https://www.youtube.com/watch?v=JFyJfI785jc

Rope waves reverse lunge- rope switch step https://youtu.be/gOkNuVjNYYQ https://youtu.be/GNxm_dVr0-k

3x

Put ropes up

Reps

14 ALT curls knees on bosu

20 Scissor slider https://youtu.be/z9a8sGT6elA

2x Sled Run ¾ of turf (save other ¼ turf for scissor sliders )

2-3x

Row or run 250

8-12 Dips / 8 reps db tricep ext (3×3 cadence)

15 Core Stick Band Curls

2- 3x

Stretch

Lift n Grind

/in /by

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

Warm-up

https://youtu.be/Edcw3tgCq28

LIFT

6-8 Roman Press https://www.youtube.com/watch?v=3grQfXZh5sU

10-12 Landmine SS lunge https://youtu.be/7r_195U-g5I

3x

12 Band/db stepup R/L

12-15 db lat raise (slow down)

12-15 Band face pull w 1 sec pause https://youtu.be/ocsFf52Gfyk

3x

Grind

7 bar leg lift/ 7 knee tuck (slow) https://youtu.be/PnwKpalgIhs

14 trx ALT reverse lunges/ 14 trx ALT curtsy lunge

14 barbell curls

14 Kb double crunch

7 db snatch R/L from platform (go heavy)

3x

Stretch

Cindy Lifts

/in /by

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

LIFT

10-12 landmine bent over Row https://youtu.be/lJjiKJbYXj0

6-8 floor press https://youtu.be/rbNJqbRkbc0

3x

Save ME

10-12 DB Leg Curl (3×3 cadence) https://youtu.be/xSjmKTf4QbA use parter to setup – partner can do standing AR press on one side during set

3x (bicycle crunches on 3rd set)

12- 8-8- 12 RDL https://youtu.be/eF1BpS_s-QU

4 x total adding weight in sets 2,3 of RDL

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

Reps

put in core stick and preacher pad

split

70 calf raises

70 low back ext

70 core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

Do low back stretch on bench after last set for 30 sec then hang from pullup bar or low bar for 20 sec

take down corestick and preacher pad after last set