Cardio Core Killer

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

CardioFusion

run 400

save me

row 250- skaters on bosu 1x

leg or knee lifts on bench – 12/15 trx pushups 2x

scissor sliders 20 – alt round house kick 2x https://youtu.be/_7qutZ2WgZo

2x

keg carry run w partner 400 pass med ball back and fourth as needed

spin tread climber (seated alt press high resistance) until failer min 45 sec 10/20 lbs (see who can go the longest for the day

20 band slider inner thigh R – 20 windmill slam- 20 band slider inner thigh L https://youtu.be/FAzuEebR24U

https://www.youtube.com/watch?v=aLzViAH4uZo

20 kb sumo squat to high pull from plate https://youtu.be/NnAcZV8xZOc add high pull

weave in out bag then lat shuffle back 4x

12 one legged kb pass R-L https://youtu.be/xX2UxdnJd2A

2-3 x

30 med ball squeeze

20 russian twist

2x

stretch

Hard to Kill

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

LIFT

floor press 8-12 https://youtu.be/TmIni_6Z538

3x on 3rd set do a a rest pause (rest 15 sec go a 4th set for as many as possible)

12-15 band leg curl ( from bench )

15-20 landmine RDL

Heavy FWD Drag

3x

8-12 Dips

plate press 10 w 1 sec pause

15 thumps back face pull (2 sec pause)

3x

30/20

attached band squat to high pull

BW plate thruster

TRX power pull https://youtu.be/D8S_x8D6BWU

3x rest 45 sec after 3rd round

20 slow calf raises

10 db lat raise (go down slow)

Sled push 3x https://youtu.be/NJQRPX7Ps-E

YES!

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

CardioFusion

EMOM

Burpee and V-ups or trainers choice – Do 5 burpees ever min then as many situps as possible until min expires

4x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 ….. 12/12 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

C. lat shuffle 3 med ball slams

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

Fire Breather

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

LIFT

6 Min Squat Routine – Barbell back squat- db/KB front squat –

8-12 pullups

5-8 barbell pistol squats 3up -3down cadence (use low bar)

12 TRX tricep ext – 12 tricep push downs

3x

12-10-8 R-L DB/KB Row banded row

15-20 band pull apart

3x

15 spear lat pull down

sled reverse drag

3x

* extra credit –

20W/10 R

squat row- stepback row at fatuige

band assisted pushups – go to knees at fatigue

3x

20W/10 R

trx jumping lunge

band squat press

3x

run 800 (run first 200 hard- pace 400 run last 200 hard)

* extra credit –

12 elevated sl glute bridge R/L

25 bosu crunches

2x

Glute Runner

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

CardioFusion

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

16 min amrap

10 elevated glute raise bosu bubble 1 sec pause

15 lat raise on bosu

Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E

AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)

L -L

spin hill 1 min – sprint 30

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

30 rope slam

lunges turf

rower 250- 25 rower crunches

2x

50 supermans

50 band pull apart

LIFT

3-5 negative pullups

10-12 barbell bench rows

12 band step up R/L

3x

Squats 6-8

12-15 db + band rear delt flys

chip ups

3x

10 -8-6 bench press

15-20 lat pull down

3x

do 4th set of bench for 15-20 reps

12 DB med ball press

10-12 barbell drag curls

2x

20/10

BW squat band on knee

5x all out

Jump Off

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

Pre-Workout

find target that you can barelt touch fuly extened after a jump

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

30W-20R on 3rd round do 20 sec W –

A. band jumping row 3x red https://youtu.be/RC9rA7fwUog

B. trx pushup – advanced do atomic pushup 3x

C. db/kb front squat 3x https://youtu.be/Edew5mv3G7I

D. touch n jump (a target) 3x

Reps

12 band step ups R/L https://www.youtube.com/watch?v=RRgsPCcURkY&feature=youtu.be black or purple

12 band glute raise https://youtu.be/p_0qG6FN_ZU?t=11 red or black

sled row https://www.youtube.com/watch?v=sqtAch-2e-E&feature=youtu.be

band alt press 14 – double press 7 red or black

12 trx tricep ext

3x

10 w (2 sec hold) AR press https://youtu.be/dIX9IwUg-nE

15- 20 back ext https://www.youtube.com/watch?v=GtOtjmUgWQg

20 band mnt climber (non attached) go slow ! https://youtu.be/UM2ATUcIass

3x

Allergic to Excuses

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

CardioFusion

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

2x

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

stretch

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

Barbarian Challenge

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

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

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

Heat Seeker

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

CardioFusion

2 min (swap ever 30 sec)

A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo

B. reverse spin- spin hill – sprint- up downs every 5 sec

C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump

D. row- med ball press (last 30 sec only ) https://youtu.be/MhkOL03YyEk

E. bosu lat step – bag knee strikes – bosu lat- bag knee strike

2x

30 sec (no rest)

lateral shuffle

jumping jacks

touch n jump

bear crawl fwd back

v-ups

bicycle crunches

crunches

20 rope lash https://youtu.be/bzTjmt24ezg

sled run https://youtu.be/NJQRPX7Ps-E

run 300

10 bosu balance punch https://youtu.be/IqzmpaTA8fo

2x

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

Landmine sissy squat pulsating 20 reps

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

All I do is win

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

Pre-Workout

20 low back ext

20 external rotation

Warm-up

isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY

25 sec R

L

throw bridge 25 sec R

L

then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk

bicycles 30 sec

mnt climber 30 sec

Minute to Win It https://www.youtube.com/watch?v=S

4 min ( pick) 5

8 trx pullups

15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump

5 ball slams

20 rope switch step

12 over head squad ( get deep)

10 Leg Curl Sliders

20 band tricep push downs

12/15 pushups

sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)

ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L