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

20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

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

12 Trx push-up

7 min amrap

12 Kb rows r-l

12 Floor press w glute raise https://www.youtube.com/watch?v=RNMDO5lUSaA

12 wall ball

7 min amrap

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

15 band twist r-l

Squad member decides on 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

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

Pre-Workout

find weight for bench press 12-15 reps

find weight for landmine oblique twist

Bootcamp

40-20

A. leg curl slider

B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

3x

C. Bench press or floor press

D. Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

A. SS band row (squat and row at halfway point)

B. Trx tricep ext

3x

C.seated reverse fly ( thumbs up light weight )

D. Sumo squat to high pull yellow / green

3x

[set up purple bands}

AMRAP

A 12 bench leg lift

B 20 landmine oblique twist

C heavy Sled run

D run 200

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

30 external rotation R/L 2-2 cadence

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

band sprints or Team Sled Run 5x

KB core (No Measure)

20 band side raise R

L

20 renegade row R+L =2 ( no pushup)

https://www.youtube.com/watch?v=drqmsP05-uE

20 bosu med ball crunch 2-2 cadence https://www.youtube.com/watch?v=JN28BvDP0yA

3x

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

Interval https://youtu.be/_wNJcuw63zw

40-20

trx mnt climbers

jumping lunges

Bound Back Pedal

Bench Situps

2x

Reps

10 TRX leg curls

sled

3x

15 kb squat press

10 pull ups

3x

Dips to failure

8 full burpees

3x

60 kb Sumo squats 60 TRX rows (Time)

44/70