Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Choose Your Path (No Measure)

◭ Everybody 20/10

∎ Burpee

∎ Jumping Lunges

3x

30 min time Cap: You Pick : Then Do the Cardio Associated with the muscle group however you like- Break it up or do it all at once before moving to another section or repeating the section

◭ Guns and Buns

23-16-11

∎ Banded Hip Thrusters

∎ DB Bicep Curls

∎ DB OH Extension

3x

😰 Cardio: Sled Runs [4 Turf]

◭ Arms

23-16-11

∎ Chin ups

∎ TRX Tricep Ext

∎ Close Grip Pushups

3x

😰 Cardio: Run 800

◭ Abs

23-16-11

∎ Situp OH Extension

∎ Band Rip Saw [Total]

3x

😰 Cardio: Assault Bike 23/33 Cal

◭ Inner Thigh and Glutes

23-16-11

∎ Vertical Band Adduction

∎ Slam Ball Squeeze [2s Pause]

∎ Attached Band Glute KickBacks

3x

😰 Cardio: 3:00 Jumping Jacks

◭ You Don’t Care, your just here to burn off some steam

23-16-11

∎ Skaters [Each Side]

∎ Fight Bag till Fatigue

∎ Touchdowns

3x

😰 Cardio: 30 Box Jumps

Finisher 2023

All 23 Reps as fast as possible:

∎ Crunches

∎ Bicycles [Total]

∎ Plank Strike Back [Total]

∎ MountainClimbers [Total]

∎ Star Jacks

∎ Air Squats

∎ Supermans

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

▬▬▬▬▬▬▬▬

Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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

Choose

◭ 20 KB Shrugs after each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row (4x12r)

∎ Between Each Set do 10 SLRDL Each Side

∎ Last Set Only, Do a Drop Set

Reps

∎ 20 Band OH Tricep Ext

∎ 10 TRX Tricep KickBack [ palms up]

∎ 12 Subscap Superman

3x

◭ Pick one way to die-

Go out different this time

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death by Bike (Calories)

8/12 Cal each Round

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a.

A. 50/75 Pushups

a.

∎ 5 KB Tricep Extension [5U5D]

∎ 5 Burpees

➜ 4,4 ➜ 3,3

B. 60 Step Ups [Total]

b.

∎ 15 Plank Hip Tap [each side]

∎ 15 Wallball

➜ 12,12 ➜ 10,10

C. 50 Lowbar Pullups or Jumping Pullups

c.

∎ 12 TRX Pushups

∎ Sled Run

➜ 11,Run ➜ 10,Run

D. 50 See Saw Press [Total- Should take at least 3 sets to complete 50]

d.

∎ 30 Band OH Triceps Ext

∎ 15 Rip Saw [Each Way]

➜ 24,12 ➜ 16,8

Plug in time and attempt to complete next section
▬▬▬▬▬▬▬▬

Coaches Abs (no mercy) (No Measure)

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pirates 1 (Time)

∎ Walk the Plank [Slider Walk] [1 Turf]

∎ 10 Barbell Pistol Squat [Each]

∎ 45s Shiver Timber [Weighted Wall Sit]

∎ 5 Cannonball [Burpee Medball Slam]

∎ 8 Mast Climbers [TRX Power pull]

∎ 16 Staggered pushups [Total]

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups [Total]

∎ 200m Keg Carry [ OTS Medball Run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 Lashes [Rope Slam]

3x

.

.∎ Pirate Walk [Have Fun] Anytime you take a Water Break

◭ Put You Total Time in when complete

Good for you stuff

1 min Band External Band Rotations [Each Side]

1 min Door Frame Stretch

.