Save Me 3

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

Pre-Workout

40 up and over https://www.youtube.com/watch?v=isDo7DkawSk

20 foam roll upper back

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

AMRAP 26 min

4x lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

jab cross knee combo

2x

figure 8 run 5 x https://www.youtube.com/watch?v=Tffdb1JIu0w

Plank hip taps https://youtu.be/K2JEEpXpXbA

2x

Row

15 lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc + 30 bosu mnt climber on bosu platform

2x

TRX standing plank https://youtu.be/bHzDz-mpaR0

12 TRX lat lunge jump squat https://www.youtube.com/watch?v=qjUKXzpfN5c

2x

Spin Hill

15 Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44 + 20 skaters

2x

40/20

A. rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg

Row

B. place bags on wall )

jab cross squat

skaters

C. agility ladder in out hops, sprint to restart 4x

D. Spin Hill

Spin seated

2x

LIFT

12 R/L Landmine SS lunge

pullups 8-12

4x

8 landmine 3-1 squat

DB row 8-12

3x

sled drag (band around waist)

15-20 staff lat pulldown

4x

21s bicep curl

8-12 SL glute raise

3x

you’ve only got 1

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

Pre-Workout

row or spin

find weight for landmine movments

Amrap https://youtu.be/dBmgRAivtTQ

A. 5 min amrap

12 landmine row R-L

6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[drop weight on landmine]

a.20W-10R

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min

15 DB / kb front squat https://www.youtube.com/watch?v=Edew5mv3G7I

15 Russian twist R-L= 1

15 lat raise

b.20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

C. 5 min

20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg

16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

10 box jump

c.20 w-10 r

contra lateral https://www.youtube.com/watch?v=pRq274C7j8A

handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE

3x

D. 5 min Amrap

15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black

15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog

15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg

d. 20w-10r

trx tricep ext

frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA

kamikaze (core/ drop)

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

Pre-Workout

20 foam roll IT Bands

20 band ankle rotations

CardioFusion

20-10

A. v-ups

B. plank strike back

4x

20-10

C. Bag knee alt strikes

D. bench scoops https://youtu.be/xSunE544nBM

4x

[put up DB]

[flip bosu]

25 min amrap

A. 45 sec Seated Reverse spin (lots of tension) – 45 sec hill

30 trx mnt climber- 15 trx tricep ext -10 trx jump squat

B. 200m row -ab hold 20 sec – 200 m row

C. 5 med ball slam – suicide run back pedal -run 2x –

D . Reverse lunge Paddle ‭https://youtu.be/qS8ZAd2M-OA

ON Command

partner band lateral shuffle [purple/green]

partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

4x each swap at 2 x

LIFT

squat 8-12 rep

drop 20-30% of weight complete same number

go deeper

bench 8-12

drop 20-30% of weight complete same number

pullups 8-12

trx row

3x

15-20 20 plate press

15-20 barbell row

15-20 kb jump squat

2x quickly

25 calf raises

20 band preacher curl

20 lat raises

15 trx tricep ext

pursuit

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull

4x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks https://youtu.be/0NZBlWQbT_4

12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

20 gorilla rows https://www.youtube.com/watch?v=VlrMysLfbjA

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

strength with a purpose

/in /by

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

Pre-Workout

MR foot on stick or peanut

MR glutes

CardioFusion

20W -10R

side plank R

L

mnt climbers

side plank R

L

mnt climber

Run 400

30 band bicep curls

when completed move to station and keep moving in to everyone is done – jump rope

90 sec swap at 45

A. trx standing plank w sea saw – trx bear hug 2x https://youtu.be/bHzDz-mpaR0 https://youtu.be/tVyTjdm5heA

B. staff jump press – switch to twist at fatigue 2x https://youtu.be/TMO9OeKo78o https://youtu.be/aQqpScYf5Go

C. lateral rower R-L https://youtu.be/y85J7_kiplE 2x

D. round house R w left jab – swap sides 2x https://youtu.be/_7qutZ2WgZo

2

Run 250

20 band bicep curls

3x

Row 250

15 jack press or lat jack

3x

30 sec

seated hill – standing hill

seated sprint sprint

db tricep ext – no tension on bike

3x

LIFT

warm up

external rotation – db shoulder press – scoops- foam roll hamstrings

6 m Activation bench

bench ab hold https://www.youtube.com/watch?v=JVKYWLdHE9E

rdl warm up

3x

shoulder press drop 6/6/6 – 20-40 % of weight 8-10

6 m Activation band leg curl

RDL rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

3x

supp bent over row rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

lat raise m activation

3x

6 db curl M Activation

15-20 weighted low back raise

3x

Rescue ME

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

Pre-Workout

MR neck traps racked barbell

MR neck peanut

Amped Up Warm Up (No Measure)

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps (go high – step down) -renegade rows (slow) 3x https://youtu.be/drqmsP05-uE

6 R/L SL med ball slam https://youtu.be/vjxXeiKXu0I – trx knee tuck (slow) 3x

8/12 pulse pushup-lateral trx jump squat 3x

20 gorilla rows 3x – band fly https://youtu.be/TDsA5_0hmuY

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

cardio-Box

/in /by

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

Pre-Workout

practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc

MR glutes foam / peanut

CardioFusion

3 min

A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U

B. staff FWD paddle R/L (advanced on bosu) lat step

https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA

D. 30 mnt slider – 30 band punches use bag as target https://www.youtube.com/watch?v=vdtIu3RSxO0

https://www.youtube.com/watch?v=T0hjhqac71U

1x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

amrap 10 min

A. spin sprint 1 min

B. 12 staff rotational press R/L

C. 20 battle jacks – hop scotch 2x

D. 10 knee strickes R/L 10 round house kicks

LIFT

warm up external rotation- up and over -trx reverse lunges – band rows

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x

split

50 drag curl

50 cross over step R/L = 1

Trick or Treat

/in /by

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

If done early SL glute bridge 12 R-L 2x or till class catches up to do 20-10s

Strength

10 Pullups (failure 1 st set)

8-12 DB bench press – 3-3 cadence

3x

a. Tabatta

full burppes

KB swings

3x

strength

B Dips failure https://youtu.be/DcxMgoLamy0

weighted walking lunges (turf and back)

3x

b. tabatta

over head squat

sit ups med ball b knee

3x

C strength

10 Kb dip n drive https://youtu.be/bAL3V0U_sa4

12 TRX leg curl

3x

c. Tabatta

trx jumping lunges

trx tricep ext

3x

800m Run (Time)

Max Effort 800m Run

Shake What YO MAMA gave YA

/in /by

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

Bootcamp

pulsating band row 8/5 3x

pulsating wall ball squat 8/5 3x

pulsating pushup 8/3 3x

2x

run 800

pulsating standing press 10/3 x

30 pulsating lunge R/L 3x

staff vertical pull 10/5 3x

2x

run 400

pulsating band pullapart 10/3 3x

12 rdl

12 jumping pullup

24 kb swing

run 200

3x

pulsating band pullapart 10/3 3x

Go through the Nightmare to get to the Dream

/in /by

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

Pre-Workout

MR glutes on peanut

MR release IT band w stick

[during warm up go over Hitting the wall in A.B.C.D

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

15 R/L =1 elbow strike plank

2x

elbow strike plank https://www.youtube.com/watch?v=tGx6sh-1V7w

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY