Step to Squat

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Step Off to Squat (No Measure)

∎ 6 Negative Weighted Step Offs [Each Leg]

∎ 15 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

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Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs

threshold

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10R

∎ Reverse Lunge w Med Ball Twist R

∎ L

4x

◭ Run 400 or 200 [based on speed]

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◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ SL See-saw Press

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ Rower 4x

∎ Attached Band Sprint 4x

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ V-ups

∎ Squating with Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ High Knees

∎ Lateral Touch n’ Jump

∎ Burpee

∎ Mountain Climbers

∎ Sprinter Situps

▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher

∎ 30 Low Back Extensions/Superman

∎ 30 Rope Slams

∎ 30 Band Facepulls

2x

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Change is inevitable, progress is as well

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

∎ 8-12 BB/DB FloorPress

∎ 15-20 Rear Delt Fly

4x

▬▬▬▬

∎ 5 Nordic pop-up [use box]

∎ 12-15 RDL @ 65%

4x

▬▬▬▬

∎ 7 BSS [Each Leg]

[Rep 1 is 1s hold, Rep 2 is 2s hold…etc…]

◭ 8 Tri-crunch between each set

3x

▬▬▬▬

∎ 12 SL Glute Bridge [Each Side]

∎ Sled Walk [1 Turf]

3x

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Santa- Elf

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 60/20

A. Assault Bike [ Slow Build up]

B. Rower

C. Attached Band Squat to High Pull

D. Bag Fight

E. Agility Turf

2x

◭ 13:00 AMRAP

OH Carry [till fatigue]

Farmer Carry [till fatigue]

6 Sled Push Pull [Horz Turf]

20 Band Twist [each]

◭Abs and Calfs

Coaches Cardio Choice

Persistence

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

∎ Manmaker

∎ Pull-ups

∎ Push-ups

∎ Landmine Front Squat 45/25

∎ Landmine Squat Press 45/25

∎ SA KB Bench Row [Each Side]

∎ Sled Run [1 Turf]

∎ Lateral DB Raise

7x

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OHP 4.3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB/BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 KB Shrugs between each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row

∎ Between Each Set do 30 Russian Twist

Reps

∎ 30 Band Tricep Pushdown

∎ 12 TRX Tricep KickBack [ palms up]

∎ 15 Lateral Raise

3x

∎ 15 Incline Bench DB Curl

∎ 25 Feet Up Banded Crunches

3x

◭ Burnout / Extra Credit

∎ 30 Cal Sprint on Bike

or

∎ 200 Bicycle Crunch

or

600/750 Rower

sweat breaker

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

⏱ 50s Work/10s Rest

◭ TRX

∎ TRX Hip Throw [Alternate Sides]

∎ Touchdown

∎ TRX Starfish

2x

◭ Bodyweight

∎ Lateral Shuffle Touch n’ Jump [Horz. Turf]

∎ Burpee to Skater [1:6]

∎ Winged Pushup [2 Scap Raises :1 Pushup]

2x

◭ Kettlebell

∎ KB Air Climber to Ab Pullover [6:1]

∎ KB Side Step Swing

∎ KB 180 Jumping SA Row [2 Rows/Jump]

2x

◭ Everybody

∎ Cupid Shuffle Plank

▬▬▬▬▬▬▬▬▬▬

Reps

∎ 8/15cal Assault Bike

∎ Karaoke [2 Turf]

∎ Sprint/Backpedal [Down & Back]

∎ 12 Banded Wood Chopper [Each Side]

∎ 8 Roundhouse [Each Leg]

∎ 8 Knee Strikes [Each Leg]

3x

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Pull, Press, Arm

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Trap Bar/ BB Pendlay Row (3×12)

◭ Brace Core EVERY rep. Set Weight Down each rep.

◭ Use platforms as needed to get healthy back position.
◭ After 20 BB/ Banded Rear Delt Kick Back

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 12 L Sit DB Press

∎ 6 Oblique Sit-ups [Each Side]

3x

∎ 12 TRX Tricep Ext [Slow]

∎ 15 BB Curls [ Slow Descent]

3x

Finisher

∎ 15/22 Cal on Bike All Out 1x only

∎ 5/4/3 DB Snatch to Liberty Walk [1 Turf]

◭ Do 5 Snatches on 1 Side then Walk

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JukeBox

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 20-10

∎ Landmine Pull Punch R

∎ Landmine Pull Punch L

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

[Squats if you skipped Thursday]

◭ 20-10

∎ Wall Ball Twist R

∎ Wall Ball Twist L

4x

2. Cha-Cha Slide

Partner Band Lateral Shuffle / * Karoke on Chorus

◭ 20-10

∎ Butterfly Situps

∎ Plank Sea Saw Slider

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Stop and Do a Squat

◭ 20-10

∎ TRX Curl

∎ TRX Wakboarder Jump

4x

4. “Queen” We Will Rock You

◭ Russian Twist R/L Clap on beat

at fatigue switch to

Bicycles R/L Pause on beat

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

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Persistence

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

∎ Manmaker

∎ Pull-ups

∎ Push-ups

∎ Landmine Front Squat 45/25

∎ Landmine Squat Press 45/25

∎ SA KB Bench Row [Each Side]

∎ Sled Run [1 Turf]

∎ Lateral DB Raise

7x

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