Punisher Amrap

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

Pre-Workout

15 leg lifts

5 KB hold

2x

Interval https://youtu.be/_wNJcuw63zw

40-20

snatch https://www.youtube.com/watch?v=X_-Q77POxMM R-L or squat press R-L

Primal band Row https://www.youtube.com/watch?v=iGL-yliwZEY&list=PLSSw_L0vYTpMIai37lEuOdmtTQZ3-a7re&index=3

lunge to pull apart https://www.youtube.com/watch?v=vpQtSYPQLlg

KB Row R-L

2x

Punisher 20 min amrap (AMRAP – Rounds and Reps)

15 Kb Squat jumps Yellow/ Blue

5 Manmakers Rx+

or burpees

15 kb swings green/yellow

5 Manmakers Rx+

or burpees

15 sumo Kb high pulls Green/Yellow

5 Manmakers for Rx +

or burpees

Sprint 100 yards (walk back)

Bootcamp

15 situps on bench

15 trx tricep ext

2x lateral hammer w hold 5 curls 2x https://youtu.be/vaAHO_lsX8g

2x

The Test

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

Interval https://youtu.be/_wNJcuw63zw

40-20

A. rope in out

B. winged push ups (last 10 sec widegrip pushups)

C. attached band row (last 10 sec squat row)

D. wall ball

3x

https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=rOX1ML3sZmc

Challenger

4 min to compete each station split reps however desired and go as hard as possible -if completed early jump rope until 4 min timer up / 45 sec between starting next letter

A. KB Row 40 R- 40L

60 KB Swings

B. 60 trx tricep ext

60 bench or bag hops R/L=2 https://www.youtube.com/watch?v=e2vTld6ZuAs

C. 35 kb squat press red/ purple

row 500 m

D. 50 band over head squat

sled run 3x

Terminator

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

Pre-Workout

practice landmine RDL

TRX superman https://youtu.be/def8bUJpXlM

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

https://www.youtube.com/watch?v=cWSxQ3tZt_o

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

3x

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

Greatness within you

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

CardioFusion

row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg

multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E

figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA

med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM

rope pass https://www.youtube.com/watch?v=VSThSAHdYGU

180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85

guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27

40Work /10 Rest

A. multi D band sprint

backpedal w cone touch

hip hinge to high pull

1x

(30 sec to rotate)

40/10

B. row

dumb hammer curl n press 15/25

row crunch

1x

40/10

C. spin w lat raise 5/10

sprint

reverse high tension standing

1x

40/10

D. guard punch – jab-cross

3 squat knee strike R/L combo

180 3 kicks

1x

40/10

E. med ball thruster

bear crawl figure 8

windmill slam

1x

2x

30-10

rope run in place

skater over rope

rope run in place

skater over rope

lat hop down rope lat shuffle back R

L

{ line up and pull rope to one end of group]

rope pass race down and back 2x

rest 20 sec in between rounds

LIFT

rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8

warm up

row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over

barbell close grip floor press 10-10-8-8 (70% – 75%)

RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)

4x

6 BSS lunge mActivation

15 vertical band adduction

3x

trx tricep 15 reps

rest 30 sec- rep till failure

rest 30 sec- rep till failure ext

rest 30 sec- rep till failure

barbell squats 15 reps @ 65%

rest 30 sec- rep till failure

rest 30 sec- rep till failure

rest 30 sec- rep till failure

Split

67 rope bicep curls

67 leg lifts

How the grinch Stole Christmas

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A. trx jumpimg lunge /trx row 3x

B. Step Jump / close grip pushup 3x

C. goblet squat / med ball slam 3x

https://www.youtube.com/watch?v=r90WzgoOpQE

Grinch (Time)

53 burpees for the 53 years of hate

1x

cindy loo hoo pull (reverse sled drag)

slither & slunk

12 max kicks R/L

12 trx pushups

12 chimney climber {TRX power pull}

Present Carry one arm farmer walk Black / Green Turf and Back

3x

53 situps med ball between knees

1x

heart grew stronger

53 ski jumpers R-L=1

slither slunk https://www.youtube.com/watch?v=v93_JGdCYpE

ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk

power pull https://youtu.be/D8S_x8D6BWU

turn and burn

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

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

LIFT

12 ALT KB press then 6 double KB press

15-20 db/ band rear delt pullapart

4x

20-25 weighted barbell slider calf raises

10 plate press

behind neck pullups hold 1 sec at top

plate press

4x

barbell back squat 6/6/6 on last set drop do 8 then drop and do 12

3 pull up negatives

3x

split reps however desired

75 landmine front squats

75 band leg curls

db/band pullapart https://youtu.be/vlu_BCtttYg

landmine squat https://www.youtube.com/watch?v=hJ6XnlQ3yBU

plate press https://www.youtube.com/watch?v=5wGyxskfbx4

Drop Set https://youtu.be/kVbwcPohY3k

slider calf raiseshttps://www.youtube.com/watch?v=Hwv7Uui1I7s

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

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

You will never get depressed when you are doing you best

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

Interval https://youtu.be/_wNJcuw63zw

25W/7R

A. (25 Work) band upright row https://www.youtube.com/watch?v=zyR3bXveRT0 OR KB upright row

7 Rest

(25 sec work) wall ball

2x

B. primal row https://www.youtube.com/watch?v=iGL-yliwZEY

bosu med ball crunch https://www.youtube.com/watch?v=JN28BvDP0yA

2x

C. attached band chest press

kb jump squat (2nd round kb tricep ext) https://www.youtube.com/watch?v=OHq8_ykwgwA

2x

D.knee strike https://youtu.be/In98-uX_eNA

R

L

2x

E.power rope slam

bat raise https://www.youtube.com/watch?v=DwGU4CUs500

2x

Ab burner Sequence https://www.youtube.com/watch?v=kKovUBL-XnA

25 sec R/L and each movements

do 3x with 30 sec break after round 2

Repeat 25-7 section 1x

A. 15 kb rdl https://www.youtube.com/watch?v=dx6oSw0-sFU

B. farmer walk (turf and back 2x )

C. 15 dips (use 2 chairs or dip bar )

D. 10 low high punches https://youtu.be/IqzmpaTA8fo

E. 12 alt band curls / 6 double curls

2-3x

Jack the Ripper

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

Pre-Workout

practice pushup jack

foam roll upper back

Jack the Ripper (Time)

A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY

20 battle jack (ropes)

3x

B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY

10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8

3x

C. 10 TRX inverted row

10/15 pushup Jack

10 plank slider Jack 3-3 cadence

3x

D.

15 band sword chop R/L https://youtu.be/TEezjQo-K84

15 attached band rows (single band use handles)

10 pop jack w KB curl https://youtu.be/erCb_sl6tUk black/ purple

3x

5 med ball slam ie pumpkin smashers https://youtu.be/FUG1Y8u-fZc

run 400 (run for your life) if raining like bat out off hell

5 med ball slam https://youtu.be/FUG1Y8u-fZc

run 200 (run for your life) if raining row like bat out of hell

Bootcamp

Choose 1 section

Core

10 plank lat band raise R/L

12 side bench raise R/L

2x

20 kb air climber

5 kb pullover

2x

Legs

45 sec wall sit

4x sled push pull Width of turf

3x

30 seated weighted jump squat

arms

8 trx curl 4 sec cadence neg

8 bear hugs

12 standing trx tricep ext

3x

Bang

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

Girls Quad killer- high volume
Guys – high volume upper body

CardioFusion

50-10

pushups-frog jumps

ab run- mnt climbers

walk it out pushups

lateral touch n jump

BW RDL R-L https://www.youtube.com/watch?v=rF6An6fQSdk

2x

Save me

300 yard Run- Row machine 6 min

bear crawl 3x lateral shuffle 3x – spin stand hill 6 min

15 TRX lunge kick R-L- Situps (med ball between knee) 6 min

30 rope ski jumper – supermans 6 min https://www.youtube.com/watch?v=Xw8BcBNQD0M

reps

8 burpee sit up combo – https://youtu.be/sVA0S_0HTWg

2x

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x