Ladders

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

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)

10 chin ups

10 full burpees

drop 2 reps till 0

10 Box jumps

10 atomic pushups

drop 2 till 0

10 pistol squats

10 kb press press go heavy 53/26

drop 2 till 0

10 wall ball 20/12

10 leg curl

drop 2 till 0

row 500-

Run 200

Row 250 25

Run 200

Reps

20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5 (feet under sled)

30 trx mnt climbers

30 band pull apart

2x

50 low back ext

Go down swinging

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

CardioFusion

45W/ 5 R

bag row / 4 bag hops – 4 ground and pound

row – curl press 2x

reverse pedal seated high tension-hill 2x

figure 8 run- wall ball 2x

1x

6 min amrap

4 R/L 2x ladder movement https://www.youtube.com/watch?v=bL3Jq_zA15A

hop scotch with med ball (half turf)

4 lateral shuffle

20 slow plank angel sliders

1 min

reverse grip row

spin seated sprint

alt knees on bag

flutter plank

2x

30 crunches

30 calf raises

30 med ball inner thigh squeeze

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

Wonder Woman’s Warm-up

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

Pre-Workout

20 band face pulls

practice lat lunge decide to leave the kb on ground or take w on the lunge

Reps

warm up

knee hugs

greatest stretching in the world

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

abs

side plank 15 sec- w 15 sec hold

R-L

2x

100 bicycles

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or (Trx pull-up )

20-18-16-14-12 jumping lunge (med ball overhead)

5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or (Trx pull-up )

20-18-16-14-12 jumping lunge (med ball overhead)

5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less

Reps

6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you

12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs

sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s

12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM

12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 db hang squat clean

Amrap till the end Goal is to complete 3x (hustle mode engage!)

The Way you move

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

Pre-Workout

leg swings 20 https://www.youtube.com/watch?v=U_147HPAOK4

shoulder rotation https://www.youtube.com/watch?v=s7C2oM6uShM

Bootcamp

[Set up band rows around pullup bars]

A.

10 leg curl slider out slow

20 attached band band kb https://www.youtube.com/watch?v=Zy-p2ixFjwg

10 kb tricep ext 5-5 cadence

3x

fwd lunge weighted (turf/ advanced turf and back)

B.

12 transformers https://www.youtube.com/watch?v=mSFB6weM4Ro

12 band Y press- Go heavy black/purple https://www.youtube.com/watch?v=C9ODjKG9Row

20 curls on bosu or 10 R/L one legged

3x

fwd lunge fwd lunge jump squat (turf/ advanced turf and back)

C.

6/8 pullups or barbell pullup 1/4 cadence

20 attached band row

15 close grip push (on toes use primal if needed)

3x

fwd lunge overhead med ball (turf/ advanced turf and back)

T-Day work OFF if you ate………

pie- 1 min weighted plank or BW

pudding – 4 sleds

dressing- 30/45 pushups

casserole of any sort – 30 jack press

corn- row 500

macaroni – bear crawl turf and back

potato – 25 fire hydrants R/L

turkey – run 400

Home workout No classes at Squad

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

Bootcamp

Depletion After Cheat meal

https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be

Depletion Workout (done after fasting before 1st meal)

Reps: 10, 20, 30, 20, 10

Moves:

Body weight Squats

Push Ups

Sit Ups

Do 10 Squats, then 10 push ups, then 10 sit ups. Then do 20 of each, then 30 of each, then 20 again, then 10 again.

Depletion Workout option 2

10 Full burpees- Sprint 100 yards 4x

alternate between run, walk, lateral shuffle agility for 20 min

Home workout – HAppy Thanksgiving

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

Bootcamp

Ignition Workout

https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be

right before cheat meal

90 sec pushup hold or wall press

90 sec wall sit or weighted wall sit

90 sec bent over row hold

pre- TURKEY DAY

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

Pre-Workout

MR foot on peanut

MR neck on barbell

Bootcamp

during 30 min amrap every-time coach says ” gobble – gobble”

3 pushups- (min 1-10)

3 BW squats (min 11-20)

3 burpee ( min 20-30)

pre- TURKEY DAY 30 min amrap

12 TRX triceps Ext

12 Y- raises https://www.youtube.com/watch?v=98kkFeNwY58

20 band Upright row https://www.youtube.com/watch?v=jNzPPVu0UZk

15 band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 Bench scoops / mod knee tucks https://www.youtube.com/watch?v=xSunE544nBM

20 Reverse lunges w curl https://www.youtube.com/watch?v=WbotdQFz9ks

15 KB RDL

Ab snail https://www.youtube.com/watch?v=v93_JGdCYpE

Your choice of 15 Box Jumps – 250m row

finisher

20 crunches

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

3x

Failure is success

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

Pre-Workout

10 1 legged knee raise to ext R/L

2x

CardioFusion

Save me 15 min

A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE

B. row 250- bosu gut check 5 sec holds each rep https://www.youtube.com/watch?v=mWa0xdV3sF8

C. figure 8 run – 3 width or turf and back gorilla w wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96

https://www.youtube.com/watch?v=Tffdb1JIu0w

amrap 20 min

12/ 20 bosu bubble down pushup https://www.youtube.com/watch?v=BYylpuApRGY

Spin stand 1 min

20 supermans 1 sec pause

row 1 min

10 R/L low kick high kick https://youtu.be/cDdFoX4_HQE

20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk

20 TRX in out squats https://youtu.be/whLJm-IiQOU

Finsher

10 med ball slam

20 crunches

run 300

2x

LIFT

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

12 R-L band bench crossover

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

10 squats

20 jump lunges

15 band leg curls

15 barbell or trap bar RDL

walking lunges

12 1 legged glute raise on bench

2x

Save me

wall sit

20 kb leg ext

3x

Guys

8-12 Pullups

8-12 Squats

3x

TRX row till falure

Wall sit hold till failure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

30 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks

Perseverance

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

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval https://youtu.be/_wNJcuw63zw

30 sec Work 10 sec Rest

A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ

B. wall sit twist – bosu med ball bubble squat 2x

C. landmine press R/L 2x

D. band row – tricep push down 2x

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

and then…

45 sec of skaters https://www.youtube.com/watch?v=P047Bohz084

45 sec of burpee

and then …

30 sec Work 10 sec Rest

A. Side bend R/L

B. wall sit twist – bosu med ball bubble squat

C. landmine press R/L

D. ss band row – tricep push down

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

1x

REPS

A 12 lat raise

12 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

B 12 calf raises up FAST down in 3,2,1 cadence

C Sled Row https://www.youtube.com/watch?v=sqtAch-2e-E

12 landmine twist R+L=1 https://www.youtube.com/watch?v=ndtohBr8sgI

D 10 3-3 cadence TRX pushup

2x

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