Make your body a weapon

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

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

You only live once

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

Pre-Workout

https://youtu.be/HrVf4auKUZ8

Warm-up

https://youtu.be/eDtBXboy58k

LIFT

8-12 Front squat https://youtu.be/2RJIStaLWQQ

20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE

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

3x

45 sec Wall Sit w weight

10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4

10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0

3x

12-15 RDL https://youtu.be/eF1BpS_s-QU

12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk

3x

Choose one way to Die

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Unknown opponent

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

Pre-Workout

https://youtu.be/FHlar7mOEAU

Warm-up

https://youtu.be/Edcw3tgCq28

Interval https://youtu.be/_wNJcuw63zw

CardioFusion

interruption at 7 min

Toe touches 30 sec

Sprinter Sit-ups 40 sec

2x

interruption at 14 min (may want matts )

Superman 25 sec

plank elbow strike 25 sec https://youtu.be/tGx6sh-1V7w

2x

Interruption at 21 min (grab matts if needed)

20 sec side plank hold R-L

2x

30 min AMRAP

Spin hill 90 sec

Evade and Lat Step https://youtu.be/lNAjYCiouxk ( full Rack 10x > <=1 )
24 bosu crunch w med ball https://youtu.be/O_X_xULHSdM

24 band lat jack

suicide run( 4 touches)

12 TRX tricep ext

10 sets of R,L knee strike 5 on R, 5 on L

rope race ( 150 per person is number) knees on bosu feet up (have towel or wipes close by)

Indian run

Stretch

28’s

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

Warm-up

30 sec

band external rotation and – rip saw- up and over- https://youtu.be/RWrhsd1Nsr4

TRX SRDL R/L and T squat hold- TRX row https://www.youtube.com/watch?v=4PIJb8dHgXk

LIFT

Bench press Abbreviated Reps 7 low, 7 mid, 7 high @ 55%

Then immediately do 7 DB full range bench press

10 Trx Standing plank Extensions 2 sec pause https://youtu.be/bHzDz-mpaR0

3x

Low bar pullups abbreviated reps 7 low, 7 mid, 7 high

Then immediately do 7 bosu jumping pullups

12 Heavy Band twist after each set R/L (black/ purple band attached to upright

3x

Landmine Front Squat Abbreviated reps 7, low, 7 mid, 7 high

Then 7 full range reps

Rest 45 sec -1 min

3x

Reverse sled Drag https://studio.youtube.com/video/zG66dr9Clo8/edit

8 Landmine undertaker Row R/L https://youtu.be/nq61hgUjbdE

8 TRX Pushups (3×3 cadence )

15-20 Core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

3-4x

Split

50 Low back ext

50 SL Calf raises 50 R 50 L

YES!

/in /by

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

Pre-Workout

https://youtu.be/-mi8LNhYnU0

Warm-up

https://youtu.be/ew7Iwpjiqfk

CardioFusion

EMOM

5 Burpee and V-ups

5 burpee bicycles

5 burpee and touch n jump

5 burpee and crunches

5 burpee and sissor mnt climner

1x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 ….. 12/12 or until failure barbell or dumbells 1x

B. band glute bridge 20 reps jump rope while waiting on partner 2x

60W/15R

A. spin hill

B. Core Stick bunt R-L https://youtu.be/082meXoKSfI

C. lat shuffle > < to 3 med ball slams _ with band around ankles _
D. inside out rope circles- waves

2-3x

partner band lat shuffle down back

3x

i go you go

pass off curls 1/1 2/2 ….. 12/12 barbell or dumbells 1x

band glute bridge 20 reps jump rope while waiting on partner 2x

Have a Blast

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

Warm-up

kb or db halo , back stroke, band rows , sub scap push-up, dolphins , greatest , calf raise

LIFT

6-8 Bench press

8-12 RDL

3x last set do a rest pause set do 6-8 rest 15 sec do 4-6 rest 15 sec do 2-4 reps

on RDL 10-12 rest 15 8-10 rest 15 6-8

Rest pause Set https://studio.youtube.com/video/Iw2FDkV3zx0/edit

Bosu ALT leg curl 20 reps https://youtu.be/g_gPx29PD54

rest 20 sec then do 14 reps

8-12 Landmine kneeling press https://youtu.be/ws9-Vgzc-k8

12-15 Db pull over https://youtu.be/_oqq1XAVjy8

20 core stick lat pull down https://studio.youtube.com/video/6Gv3cq0QnZE/edit

3x

TRX leg curl 12 reps

rest 20 sec do 8 reps

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Jaws

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

LIFT

6-8 bosu mActivation front squats (shoes off) https://youtu.be/gs1at1toovg

15 vertical abduction R/L https://youtu.be/v7MAF1Xu7Ug

pull ups 6-8

12-15 ball buster https://youtu.be/APDcMq357Hk

4x

12-15 core stick band Row https://youtu.be/AxF9SQny4ec

10-12 plate press https://youtu.be/iGfowzhbTPA

3x

Jaws song

pogo R- knee ext R 50/10

pogo L- knee ext L

burpee – sissor mnt climber

walk it out pushup

hollow rock- V-up – crunches

2x

jaws

Mindset

/in /by

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

Warm-up

A.

SRDL and T squat hold https://youtu.be/4PIJb8dHgXk

B.

Band external rotation and up and overs https://youtu.be/RWrhsd1Nsr4

https://youtu.be/isDo7DkawSk

LIFT

landmine front Squats 28’s abbreviated Reps 7 low, 7 mid, 7 high – 7 full range

14 DB seated Seasaw shoulder press then, press 3-5 reps at same time

3x

10 R/L FWD BWD lunge

8-12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

2x

Challenger

challenger and EMOM

EMOM 3x

DB curl 12

run turf 2x

Challenger 3 min

row 400/450

40 rolling wall ball squats https://youtu.be/dpBlrmPcg2U

EMOM 3x

8 med ball slam

12 TRX bearhug strict

3x

Challenger 3 min

35 decline bench situps

45 upright row (1 sec pause at top) https://youtu.be/bi1gyj2pPXs

Barbarian

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

LIFT

Optional

4-6 box squats heavy 90-95%

10 TRX leg Curl

3x

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Remora

/in /by

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

Pre-Workout

foam roll glute and quads

practice sissy squat

LIFT

Save Me

Wall Sit 45 plate

10 Sissy Squat https://youtu.be/rdrKQf0b70o

3x

3x Landmine Dead lift Abbreviated Reps (first 1/4th of movement only ) https://youtu.be/xjbuhSF85jQ

12 reps -5 sec pause

10-5 sec pause

8-5 sec pause

15 band facepull https://youtu.be/ocsFf52Gfyk

12-15 Bench Press (ladies go normal grip)

3x

10-12 plate press (pause) https://youtu.be/iGfowzhbTPA

10-12 db/band band pullapart (pause) https://youtu.be/uMUB2xrstyA

3x

Interval https://youtu.be/_wNJcuw63zw

20/10

pushups (drop to knees at fatigue)

V-ups

bosu slider ALT leg curl 2x https://youtu.be/g_gPx29PD54

frog jump 2x https://youtu.be/7dUp_5eWahA

2x –

4x total

blitz and ab section