10 min amrap

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

CardioFusion

A 10 min amRap

10 rower rollout https://youtu.be/EtPi1_dQTIg

300 m row

30 bosu mnt climbers https://youtu.be/_7E9KmDsrbQ

30 skiers 15/25 https://youtu.be/FLh-14B8QRA

10 R/L AR band press

B. 10 min amRap

90 sec spin hill

bear crawl (to rope)

20 rope inside out circles https://youtu.be/KI4yWBFt6dQ

20 rope slams https://youtu.be/c2itwhovNyU

run 100

C. 10 min amRap

lat shuffle 3x

20 kb tricep ext

20 touch n jump ( touch kb)

20 KB air climber https://youtu.be/oE3Ahmpf89o

20 kb plank touch

1 legged lat raise 10R-10L

stretch

LIFT

workout 1

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Workout 2

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

comrade

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin

Apish sequence https://youtu.be/Ka_dTkcn1-o

primal sprint/ psuhups

Row- reverse Row

Band twist R-L

wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run

15 TRx knee tuck

15 TRX arm curls

BAS 1 min

Partner ab thow w burpee https://youtu.be/sVA0S_0HTWg

I go you go 1 min

jump squats

Situps

pushup

LIFT

workout 1

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Workout 2

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

Don’t talk about it Be about it

/in /by

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

Pre-Workout

low back ext

shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM

low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Warm-up

https://youtu.be/8Q8vBJAd6xc

finish with

100 bicycle crunches

3 min amrap

4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups

10 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

Amrap https://youtu.be/dBmgRAivtTQ

4:30 min Amrap (notice MTWI station)

8 kb step up R-L

16 step out https://www.youtube.com/watch?v=OOZi4N-a64Y

4:30 amrap

10 kb row R/L

10 kb RDL

10/12 bosu pushup (bubble up- slow and press in)

MTWI

8 med ball slam

turf and back 3x

4x

on Last 30 sec full burpee

4:30 amrap

10/12 barbell pullups https://www.youtube.com/watch?v=wP-rKzdjVD0

15 attached band chest press

isometric barbell hold 20 sec https://www.youtube.com/watch?v=ojfI7uaKMAo

Reps

15 wall ball squat (hands behind head) https://www.youtube.com/watch?v=dpBlrmPcg2U

10 slider leg curl

5 one legged med ball slam R-L https://www.youtube.com/watch?v=BGiNaM0Dz1g

15 kneeling curls

12 Magellan tricep ext https://www.youtube.com/watch?v=akS3J9VDgBs

3x

Fade

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

Pre-Workout

CAPTAIN CRUNCH” (2 ROUNDS) –

20 CRUNCH

20 Med ball Russian twists –

20 REVERSE CRUNCH

fade (Time)

10/15 Atomic push ups

15 Kb Row R-L

15 box jump

3x

12 leg curl

20 Kb Swing

run 200

3x

12 KB squat press

12 TRX Wide grip Row

15 TRX jump Squat

3x

15 KB goblet squat

12 TRX tricep ext

gorilla crawl

3x

then 1x straight though blitz

300 m row

Beat the clock

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Beat the clock

/in /by

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Deliver

/in /by

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

LIFT

24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY

10 heavy high box squats

8-12 bench press

3x

8-12 military press

20 sec front rack hold

8-12 undertaker row

3x

1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4

reverse fly with band

3x

kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik

3x

CardioFusion

20/10

primal pushup

primal sprint (mid level attachment )

3x

20/10

trx row

trxstarfish

3x

20/10

med ball half burpee

sit up me ball between knees

3x

Save me

75 jumping jacks on trampoline

spin up

3x

300 row

band punches

3x

12 fwd lunge 4 pushup run back

fake jump rope or calf raises

6x

stretch

threshold

/in /by

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

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp

20-10

pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8

L

4x

run 400 or 200 (based on speed of run)

20-10

trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE

sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w

4x

run 400 or 200 (based on speed of run)

20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place OR beast mode knee tuck plyo

4x

run 400 or 200 (based on speed of run)

20-10

v-ups

seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4

4x

run 400 or 200 (based on speed of run)

2 min blitz

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher

20 weight low back raises

reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo

20 band triceps ext

30 rope slams

2x

Go down swinging

/in /by

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

CardioFusion

45W/ 5 R

bag row / 4 bag hops – 4 ground and pound

row – curl press 2x

reverse pedal seated high tension-hill 2x

figure 8 run- wall ball 2x

1x

6 min amrap

4 R/L 2x ladder movement https://www.youtube.com/watch?v=bL3Jq_zA15A

hop scotch with med ball (half turf)

4 lateral shuffle

20 slow plank angel sliders

1 min

reverse grip row

spin seated sprint

alt knees on bag

flutter plank

2x

30 crunches

30 calf raises

30 med ball inner thigh squeeze

2x

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x