Step to Squat

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Step Off to Squat (No Measure)

∎ 6 Negative Step Offs [Each Leg]

∎ 12 Explosive BB Squats

∎ 20 Band Twist [Each Side]

4x

Do the squats as soon as you get done with step offs – each round alternate which leg you start with

Reps

∎ Reverse Sled Drag

∎ 12 Monkey Squats

∎ 6 Elevated Lunge Halo [ Each Side]

3x

▬▬▬▬▬▬▬▬

Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs

CAA

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 300, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, 12 Box Jumps, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

– Reverse Bear Crawl DB Drag [1 Turf]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of:

Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]

Group Training – Sat, Jun 7

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Noodles (No Measure)

8 Db overhead tricep ext

20 cossack squats (total)

3x

15 rear delt raises

12 goblet squats (heels elevated)

3x

12 Db curls

8 decline bench press

3x

40sec wall sit

12 hanging knee raises

3x

20 Db lunges (total)

Farmers walk (2 turf)

2x

40 banded tib raises

40 calf raises

sled run (1 turf)

2x

Hybrid W1 AUX and Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10 W [No Rest, Rotate after 4X]

∎ TRX Bicep Curls ➜Bicep Curl Hold

∎ Sit ups [Anchored] ➜ Sit up Hold 45/

∎ DB Should Press ➜ Front Rack Hold

*∎ Wall Sit ➜ Jump Squats

∎ Med Ball Russian Twist ➜ Squeeze Plank

◭ Do another round with 3X

Terminator [Short] (AMRAP – Reps)

∎ 20 Bicycle Crunches [Each Side]

╸12 Band Rip Saw [Each Side]

∎ 20 V ups

╸20 Weighed Side Bend [Each Side]

∎ Weighted Run 400 [Anything]

╸200 Flutter Kicks

✱ Starting at Crunches, do every exercise, each round remove the last exercise for the following round ➖➖➖➖➖➖➖➖➖➖➖

Hybrid W1 Hams and Reps

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

∎ 20 Spidermans

4x

∎ 15 Fire Hydrants [Each][1s Pause]

∎ 30 Booty Band Skaters [Total]

1x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run, Row 250, or Bike 9/13

∎ 8 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral

300 workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 Minute AMRAP

∎ 30 Band Leg Curl

∎ 10 Booty Banded BB/DB Deadlift

◭ 7 Minute AMRAP

∎ 6 Nordic Pop Up [ I Go , you Go]

∎ 6 Roman Press [ Down Slow]

300 workout (Time)

∎ 25 Pullups

∎ 50 RDL [Trap/ Barbell or KB]

∎ 50 Pushups

∎ 50 Box Jumps

∎ 50 Landmine Floor Wipers [ Each Side]

∎ 50 Single Arm DB Snatch [Each Side]

∎ 25 Chinups

SSP C1W2D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB Strict OHP (4s x 10r)

◭ 4s Descent
30 Seated Band Row After Each

▬▬▬▬▬▬▬▬

Back Squat (4s x 15r)

◭ No more than 1:00 rest between sets
◭ Adjust weight so that 15 is hard but possible
◭ 20 Heeltap Crunches between sets
▬▬▬▬▬▬▬▬

Reps

∎ 12 DB SA Sprinter Row [Each Side]

∎ 12 TRX Low Row

∎ 10 Swing Lunges [Each Side]

3x

30 Seated Box Jumps

▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 1:00 Child’s Pose [Palms up]

∎ 1:00 Banded Archer Stretch [Each arm]

Group Training – Wed, May 21

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 50 Push Press {go Heavy]

∎ 30 box jumps

∎ Sled Row [2 Turf]  [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 30 Med Ball Slam

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

Thunder and Lighting 3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest

∎ Negative Pull Up

➜ Trx Row

∎ Negative Pushup

➜Thruster

∎ Nordic Ham Hold

➜ Slider Leg Curl

∎ Braced Plank

➜V-ups

Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

▬▬▬▬▬▬

∎ 45/75 Pushups

∎ Sled Run [4 Turf]

▬▬▬▬▬▬

∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

▬▬▬▬▬▬

∎ 15/30 Cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

Superhero

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

35W-15R

A. Spiderman pushup

B. Bruce Lee Right

2x

C. Hulk Smash

D TRX Supermans [4s hold]

2x

E. Batman Raise

F. Black Widow Kicks

2x

➖➖➖➖➖➖➖➖➖➖

A. Spiderman Pushups

B. Ukranian Twist

C. Hulk Smash

D. TRX Supermans [4s Hold]

E. Batman Raise

F. Alt knee strikes

1x

➖➖➖➖➖➖➖➖➖➖

Wonder Woman’s Ladder (Time)

A) 10-8-6-4-2 Pull ups or TRX pull-up

B) 20-18-16-14-12 Jumping lunge [med ball overhead]

C) 10-8-6-4-2 DB Snatch [Alternate Each Rep] [Go Heavy]

Finisher

Run 800m

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