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

LIFT

A. 6-8 pullups ( 5 down- 2 sec hold- explode up) – low bar

B. weighted walking lunges turf 1 way

3x

use wrists wrap if hands are wearing down or skip a round and come back

C. 6-8 Bench press

3x last set do 6/8/10 drop set taking off 25-40%

D.10-12 bosu activation squats (5 down- 5 sec hold- explode up ) Shoes Off

20-25 vertical abduction w band https://youtu.be/EB1wGv8MZN8

3x

Interval https://youtu.be/_wNJcuw63zw

20/10

A. kb/db squat press

B. trx row

3x

20/10

C. band assisted explosive pushups

D. core stick bent over row

3x

Reps

finisher or use as extra credit

15 sideways chest press R/L

25 med ball inner thigh squeeze

3x

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

Pre-Workout

find height for jumping pullup- use bosu and platform if needed

LIFT

12-15 trx Leg Curl

8-12 RDL (rest 30-45 sec after)

8-12 Arnold press – sit on bosu mid – upper back leaning against bar –

3x

Guys

15-20- shrugs

turf and back Farmer Walk

12 -15 band front raises

3x

Ladies

15-20 band inner thigh slider

12-15 squats

3x

*extra credit do 4th set of leg curl- rdl-arnold press

FGB 5 (AMRAP – Rounds and Reps)

jumping pullup

situp get up press

sled fwd back push (down and back 1)

situp med ball between knee Flex!

trx jump squat

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

LIFT

6-8 bench press

6-8 pullups

12- 15 attached band/db fly – [use heavy DB to anchor]

3x after set(s) on round 3 do decrease weight by 40% and do a burn out / on the pullup go right into an attached band row with 1 sec hold for 15-20 reps

12-16 alt seas saw bench press

Then DB bench press 4 reps

15-20 core stick lat pull down

12 R/L – SL calf raise

3x

Grind

24 alt landmine reverse lunges – https://www.youtube.com/watch?v=sNGIw4jw8ho

12-10-8 seated DB squat press (go heavy- explode up from bench every rep) –

sled push

lucky 4 trx curl – high pull 4,4 3,3 2,2 1,1

3x

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

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

LIFT

DB bench 12-15 add band of needed

12 landmine curtsy lunge

3x

do burnout set of med ball/ db bench 1x

8 SA press R-L 3 sec negative every rep https://youtu.be/TeHLgF6WyJU

12 R/L Banded/DB step up

12 db bench jump squats

3x

Reps

12 landmine squat press https://youtu.be/sVud8F26oHY

6 heave and retrieve https://youtu.be/UpVG0ShoC54

10 sup inverted row

3x

15 Band tricep kickback https://www.youtube.com/watch?v=gKKDgArjwFo&feature=youtu.be

15 Wall ball squat https://youtu.be/dpBlrmPcg2U

3x