Rescuer

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

CardioFusion

pre-workout

20 R/L ankle rotations-

A. 2min w 30 sec swap

glute raise R

glute raise L

Liberty step (chest squeeze)

wall ball

B. 2min w 30 sec swap

lat shuffle

bag knee strike R https://youtu.be/In98-uX_eNA

latt shuffle

bag knee strike L

C. 2min w 30 sec swap

sword slice R- black https://youtu.be/TEezjQo-K84

band jumping pull (red w handles)

sword slice L – black

band jumping pull (squat pull at fatigue)

D.2min w 30 sec swap

spin db punches [heavy tension]

secs spin sprint [lower tension speed up ]

spin db punches [heavy tension]

secs spin sprint [lower tension speed u

p ]

[partner up] SAVE ME

A. lat sled drag R-L (down and back) / spin hill 1x https://youtu.be/l0h4MSYPbn4

B. row 300 / toe tap or run in place on trampoline 1x https://youtu.be/Tgfxcq2HB5I

C. 4 firefighter drag w Right left R push / plank angles

D. 10 bosu pushup platform w half burpee combo / slider leg curls

50 kb good mornings https://youtu.be/MJXFS7KkUcg

lat sled drag R-L (down and back)

LIFT

warm up – low back raise stretch – row 300

RDL m Activation https://youtu.be/eBxupKrbvnk

8 weighted SS lunge 5×5 cadence

3x

Nordic pop up

6-6-6 pullup rest pause https://youtu.be/Iw2FDkV3zx0

3x

Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold

15 band crossover

3x

Bench incline barbell Row 6/6/6 – drop 20-40 % https://youtu.be/kVbwcPohY3k

lat raise mActivation

3x

8-12 barbell drag curl

12 -15 band tricpe kick back

3x

Round 9

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

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Interval https://youtu.be/_wNJcuw63zw

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

20W-10R

kb swing

band punches https://youtu.be/WC0JJ0pFzP8 (add bag as target)

4x

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

9 Rounds (Time)

Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1

Pistol squat R-L https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 2

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8

roundhouse R 9- L 9

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 3

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL R/L red kbs/ black kbs

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

DB snatch R/L 25/35 min

https://www.youtube.com/watch?v=X_-Q77POxMM

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

God’s Timing

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

Pre-Workout

MR glutes with roller or peanut

MR -IT band with stick

Bootcamp

25W/7 R

A. BAG SS LUNGE R

L

TRX pushup

3x

B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es

L

KB swing

3x

C. Band vertical Abduction R

L

Primal Sprint

3x

D. bench row R

L

bench scoops https://www.youtube.com/watch?v=xSunE544nBM

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

MTWI

10 box jump

15 band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo

4x

MTWI

12-10-8–6 squat press

sprint turf and back

MTWI

15 dips

8 bosu balance slams https://youtu.be/EyvuAJNvuak

Challenger + go

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

Pre-Workout

inner thigh foam roll https://youtu.be/kXw_gBFiNqs

calves and chins stick https://youtu.be/-mi8LNhYnU0

Warm-up

https://youtu.be/ew7Iwpjiqfk

Challenger

4 min time cap to complete each station / split reps however desired

A. Row 500/ 650 https://youtu.be/4oIP4yGiEJ0

20 box jumps 20/30

B. 50 jumping lunges R+L=1

50 wing push ups https://youtu.be/62x-4qKAq5o

C. 20 Burpee w pushups https://youtu.be/POgN7RxNZtk

50 overhead Squats

D. 40 pullups or barbell pullups https://youtu.be/1T8olTFWy8s

60 KB RDL https://youtu.be/Uf83qkg3zeg 2 red/ 2 purple

E. 40 wall ball

10 med ball get ups – beat mode ground- Mod use bench as seen in https://www.youtube.com/watch?v=z5V-IHjnmQg

Run 100m 3x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

Cardio Runner

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

CardioFusion

do at start – 20 min in and after 35 min

band partner lat shuffle R/L- R/L

band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo

band partner lat shuffle R/L- R/L

30 min Amrap

50 tread climber

run 300

bob and weave – bear crawl 4x

30 band mnt climber https://youtu.be/WjkLDd-IdJo

15 hip hinge to high pull – https://www.youtube.com/watch?v=9po6Cx-cmuw

rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg&t=3s

row 300

farmer walk (turf and back)

50 jumping jack on trampoline

1 legged db bicep curls 8R/8L

Light em up

/in /by

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

Pre-Workout

IT bands stick

Inner thigh foam roller

Warm-up (No Measure)

Warm up https://youtu.be/ew7Iwpjiqfk
Hip cross

glute bridge

Scorpion

Frankenstein Stein

Sub scapular hold

Ham scoop

rocking Calf raises

torso rotation

Reps

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

12 hang clean squats or front squats 15/30

15 kb tricep ext

5 negative barbell pullups/ 5 neg pullups

sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 300

30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU

4x

10 SL alt glute bridge 5 sec hold

20 attached pull apart

20 ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek

2-3x

Case of the Mondays

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

Squad Hip 2 (No Measure)

mid back stretch R

clam shell R

reverse clam shell R

L

hip stretch

sit up toe touches

dolphins

best stretch in the world

Interval https://youtu.be/_wNJcuw63zw

20-10

lateral burpees

jumping lunges

4x

30sec on-10 blast-30 rest/rotate

A. TRX Rows- trx jump squat

B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk

C. KB goblet Squat- sprint in place

3x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Finisher

hail-marry pass after login time (if missed 5 burpee penalty)

Gambler

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

Bootcamp

Reps will be derived from number of card

Diamonds band resisted push-ups -pushups

Hearts KB Row

Spades TRX knee tuck

Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges

Joker – trainer Choice

After Card 32

Diamonds burpees w pushup

Hearts TRX Row

Spades bicycle crunches

Clubs goblet squat

Joker – trainer Choice

Dodge-ball

Freeze Tag

Tic Tac Toe

Fresh

/in /by

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

Bootcamp

Start on ABCD then immediately knock out the lower case 20/10 rest/rotate 45 sec after completion of upper and lower case letter-

A. 5 min

16 KB incline Bench (3×3 cadence)

10 gorilla rows 5 sumo squat 2x (do on 45 plate) https://youtu.be/TDsA5_0hmuY

[adjust bench]

a. 20-10

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

kb tricep ext https://youtu.be/EvB81mp8D3k

3x

[45 sec rest]

B. 5 min

sled Fwd Back 4x (horizontal turf)

8/12 bosu pushups bubble up – 3×3 cadence squeeze the bubble https://www.youtube.com/watch?v=BYylpuApRGY

b. 20-10

jumping band row https://www.youtube.com/watch?v=Ppa7uKn9ne0

band pull apart https://youtu.be/VEZpJvPrrjg

3x

C . 5 min

10 pullups / barbell pullups

10 hang clean squat or front squat https://youtu.be/Edew5mv3G7I

c. 20-10

bag push https://youtu.be/_bA0MtcG8gg

ALT knee strike

3x

D. 5min

10 trx leg curl

10 TRX pushup

10 Row kick (count kicks)

d. 20-10

Dumbell Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x

L 3x

Reps

15- 20 low back ext

run 400 m ( on round 2 run 200 m)

8 AR press (3 sec hold resistence is key) https://www.youtube.com/watch?v=dIX9IwUg-nE

2 x

Licensed to Burn

/in /by

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

CardioFusion

pre workout foam roll feet -calves

20 ankle rotations

1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3

A. spin

spin w db punches -green db only

spin up

2x

[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]

B. lat shuffle cone touch R- L swap at 30 sec

primal sprint – band bound

hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw

2x

C. suicide

sprint to med ball 10 med ball slam- sprint to start

sprint to db 10 renegade row slow – sprint to start (no pushup)

sprint to wall ball 10 press situps – sprint to start

Section 2

A. Row 250

B. Spin 1 min up/ 1 min down

C. band twist 20 R/L

20 wall ball

3x

Erbody

finisher 30 supermans

hold plank for 1min

30 crunches

LIFT

Squats high box 90-95 % for 5 reps

Drop weight to 60% for 8-12 low depth (medball if needed)

dips to failure (dips, band assisted, band resisted w feet on ground)

5x

12 R/L band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8

8-12 incline bench barbell rows

4x

quickly as possible

10 seated bench db jump squat

5 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure 150/200 – compete ! record number on white board

20/10

bag push (make sure bag is on the wall) https://youtu.be/jTAVw-vmV9w

knee strikes R/L

4x