Heart Stopper Two

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Savage

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 2:00 each swapping every 30s

∎ Roundhouse Right

➜ Punch Combo [2x]

∎ Assault Bike

➜ MedBall Slam [2x]

∎ Lateral Shuffle [booty band]

➜ Plank Jack to Leg Lift [2x]

∎ Banded Warrior R

➜ Band Twist R [ 2x ]

∎ Lunge Blaster R

➜ 2 Step [2x]

∎ OH Tricep Ext

➜ Lat Pulldown [fast] [2x]

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◭ 30s Each

∎ Side Plank Raise Right, Left [2x]

∎ Side Crunch w Foot tap Right, Left [2x]

∎ ABCD Bicycles [1x]

1x

∎ Plank hold competition

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◭ Coaches Choice until end

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()

Kettlebell/ TRX Hell

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

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∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

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∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

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∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

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◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Rescue ME

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Roll IT band

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

A. 10/13 Pulse Pushup ➜ Jumping Lunges 2x

B. 30 KB Swings ➜ Core Stick Rotational Press 2x

C. 60 Toe Taps ➜ Speed Punches 2x

D. 30 Russian Twist ➜ TRX mnt climbers(slow) 2x

E. 15 Box Jumps -Renegade Rows [slow] 2x

F. Partner sled Row 4X each

 Run 400m together or  Repeat 1 more station

Reps

20 Kb Triceps Ext

20 Preacher Curls

20 Lat Raise

3x

()

The Gun Show[Reno 1]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 7:00 AMRAP

∎ 16 Dips

∎ 16 V-ups

∎ 32 Bicycle Crunches

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◭ 7:00 AMRAP

∎ 15 Partner Rope Curls

∎ Band sprint [2 Turf Per Person]

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◭ 7:00 AMRAP

∎ 15 OH DB Tricep Extension

∎ 45s Reverse Assault Bike

∎ 30 Touchdown

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◭ 7:00 AMRAP

∎ 15 Reverse Grip Tricep Pushdowns

∎ 5 Dragon Flag or 15 Leg Lift

∎ 5 Burpee Slamball

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◭ 7:00 AMRAP

∎ 10 Alternating Seated DB Curls [Each Side]

∎ Punch and Kick until Fatigue

∎ Farmer walk [2 Turf]

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◭Coach Call Out or Competition

∎ Rope Pass

∎ Rope Run

∎ Rope Raise

❆ Group Cooldown ❆

()

()

()

()

()

Deadlift 4.2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift➜RDL (4s x 8r)

◭ Each DL➜RDL= 1 rep.

◭ Goal is to complete each set unbroken.

◭ Deadlifts are Tap & Go.

◭ Brace core each DL.
◭ 30s Hollow Rock Hold between sets.

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Deep Pulse Lunge (8s x 10r)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
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Reps

◭ Booty Banded

∎ 15 Four Point Quad Extension

∎ 15 Straight Leg Glute Extension

∎ 15 Bodyweight Squats

2x

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∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 KB Pass Plank

3x

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∎ 25 Seated Band Row

∎ 25 Tibialis Raise

∎ 25 Calf Raise

2x

❆ Cooldown Stretch ❆

Stretch-tastic

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Assault Bike [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

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∎ 2:00 Coaches Ab section

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◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only]

Repeat on Left

✲ 1 burpee penalty for dropping. Between Rounds.

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◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right]

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◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad

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 Devil Press
∎ 50 RDL [Barbell or KB]
∎ 50 Push-ups [Bodyweight or Primal]
∎ 50 Box Jumps or 50 Step-ups [Each Side]
∎ 50 Floor Wipers [Each Side]
∎ 50 Single Arm DB/KB Snatch[Each]
∎ 25 Situp Wallball
∎ 25 Weighted Situps

Livid [RDL]

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

EMOM

◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 10-15 Dips

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Interval

◭ 40 Sec Work / 20 Rest

∎ Rope Alt Waves

∎ Box Jump

∎ Bicycle Crunches [Booty Band On)

∎ Karaoke

∎ Double Foot Mountain Climber

3x

Rounds 2 and 3 do 30 sec Work

()

()

Thunder and Lighting 3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ V-ups

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Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

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∎ 45/75 Pushups

∎ Sled Run [4 Turf]

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∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

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∎ 15/30 cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆