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

CardioFusion

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

20/10

A. spin sprint 8x

B. wall ball – russian twist 4x

C. primal row- primal sprint 4x https://www.youtube.com/watch?v=3vaXMiuLu6U / https://www.youtube.com/watch?v=fitYOVa7SFg

D.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0

E. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag

https://www.youtube.com/watch?v=DwGU4CUs500

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Stretch

LIFT

foam roll hamstrings- scoop stretch – external rotation with band – face pull

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup

8-12 military press

3x

12- 15 preacher curl

12-15 lat raise

3x

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

Bootcamp

take out jokers and spades

on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500

Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

First 4 sets

KB Row R/L

Situps

SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm

Pushups

KB tricep ext 3-3 cadence

FWD BW Thruster

On 7th flip this determines

Last 3 sets

Burpee

leg curls slider

Pullups

alligator with band R+L= 1

trx jumping lunge R+L=1

TRX curl

Stretch

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

CardioFusion

3 min

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

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

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 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 Bosu ab sequence https://youtu.be/aZcvQY_-09U

C. 20 battle jacks

D. 4x hop scotch https://www.youtube.com/watch?v=fBkfnTt9TE8

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

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

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

LIFT

12 ALT KB press then 6 double KB press

15-20 db/ band rear delt pullapart

4x

20-25 weighted barbell slider calf raises

10 plate press

behind neck pullups hold 1 sec at top

plate press

4x

barbell back squat 6/6/6 on last set drop do 8 then drop and do 12

3 pull up negatives

3x

split reps however desired

75 landmine front squats

75 band leg curls

db/band pullapart https://youtu.be/vlu_BCtttYg

landmine squat https://www.youtube.com/watch?v=hJ6XnlQ3yBU

plate press https://www.youtube.com/watch?v=5wGyxskfbx4

Drop Set https://youtu.be/kVbwcPohY3k

slider calf raiseshttps://www.youtube.com/watch?v=Hwv7Uui1I7s

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

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

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises