Never Give Up

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

Pre-Workout

20 low back raise w stretch

practice clean press

Reps

7/10 inverted Row

14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks

14 monkey squats

7 kb clean press R-L https://www.youtube.com/watch?v=DAybBJqugpg

30 Russian twist

3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A

20 skaters (1 sec pause)

12/15 clapping push ups

12 bench situps

sled Row

3x

Guys

5/15 TRX lying curl https://youtu.be/kRVCEw0hd98

20 db lateral raise

20 leg raise

3x

Ladies

30 med ball squeeze

12 band kick back https://youtu.be/p_0qG6FN_ZU

sled run

2x

Bonus Ab work

1 arm farmer carry R/L turf and back 3x

50 band twist R/L

NEVER peak

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

CardioFusion

pre wokout ankle rotations

foam roll it band

practice https://www.youtube.com/watch?v=dRRLx2aeAxE

4 min interval (/swap ever 45 sec)

A. stand-tread climber – reverse spin 2x

B. row-ab hold/reverse row 2x

C. Jab, Cross, Jab, Cross, Duck from fighting stance

Jab, Cross, Right/Left Elbow Strikes

Jab, Cross, Squat with alternating Right/Left Knee

D. lateral shuffle / horizontal Heisman R/L / med ball slam 2x

Rope race

4 min interval (/swap ever 30 sec)

A. stand/tread climber – 4x

B. row/ab hold 4x

C.low kick high kick R- kb swing low kick high kick L 2x

D. lateral shuffle / med ball slam 4x

Sled race

LIFT

juggernaut week 1

upper body

Bench press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Pullup (note band assistance)

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

slider press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Split 75 (should max at 15 reps)

barbell Curl

dips

split 75

low back raises

lat raise

reverse fly

Persistence

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

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition

Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be

landmine front squat 45/25

landmine squat press 45/25

Bench Row R/L ( black/ double black) Double clinch grip https://youtu.be/6gSmrVkpCWQ

1 way Sled Run 100 /180 https://youtu.be/NJQRPX7Ps-E

lat raise 10/20

7x

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-

2min w 30 sec swap

A. med ball combo R-L – Liberty step (chest squeeze) – wall ball

2min w 30 sec swap

B. lat shuffle – bag knee strikes 2x

2min w 30 sec swap

C. sword slice R- band jumping pull sword slice L – band jumping pull (squat pull at fatigue

2min w 30 sec swap

D. spin db punches [heavy tension] – 30 secs spin sprint [lower tension speed up ] 2x

2x

[partner up] SAVE ME

A. lat sled drag R-L (down and back) / spin hill 1x

B. row 300 / run in place on tramp 1x

C. 4 firefighter drag w jab,cross, jab / plank angles

D. 10 bosu pushup half burpee combo / trx power pull 1x

50 kb good mornings

lat sled drag R-L (down and back)

LIFT

warm up – low back raise stretch – row 300

RDL m Activation

8 splits squat lunge 5×5 cadence

3x

15- 20 band leg curl

6-6-6 pullup rest pause

3x

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

15 band crossover

3x

Landmine Row Drop set R/L 6/6/6

lat raise activation

3x

Combine #1

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

Push Test till failure (AMRAP – Reps)

do as many pushups until failure ( full range of motion)

level 1- knees

level 2- toes

level 3 – red band around back

Pull Test till faulure (AMRAP – Reps)

Level 1- inverted row

Level 2- barbell pull ups elevated feet only!

Level 3- actual pullups

Boomerang Test (AMRAP – Rounds and Reps)

Add reps from R/L without touching or dropping foot

modifier if needed seconds balanced on 1 foot R/L

half way sit up hold on bench (Time)

Level 1 hands on chest

Level 2 hands behind head

Level 3 hand behind head holding 5/10 plate

Max Height Box Jump (Distance)

Max Height Box Jump

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

10 one legged burpees on R/L to salute veterans

FEAR

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 barbell pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x

Beat the clock

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

cardio-Box

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

Pre-Workout

practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc

MR glutes foam / peanut

CardioFusion

3 min

A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U

B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA

D. 30 mnt slider – 30 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

https://www.youtube.com/watch?v=T0hjhqac71U

1x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

amrap 10 min

A. spin sprint 1 min

B. 12 Bosu ab sequence https://youtu.be/aZcvQY_-09U

C. 20 battle jacks

D. 4x hop scotch https://www.youtube.com/watch?v=fBkfnTt9TE8

LIFT

warm up external rotation- up and over -trx reverse lunges – band rows

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x

split

50 drag curl

50 cross over step R/L = 1

Rescue ME

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

Pre-Workout

MR neck traps racked barbell

MR neck peanut

Amped Up Warm Up (No Measure)

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

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps -renegade rows (slow) 3x

30 Russian twist – trx mnt climbers(slow) 3x

12/15 pulse pushup-jumping lunges 3x

24 gorilla rows- med ball slams 3x

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

strength with a purpose

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

Pre-Workout

MR foot on stick or peanut

MR glutes

CardioFusion

90 sec W (swap at 40)

lat step – bench half burpee

rope punches – hip toss

inner thigh rower R- L

trx bear hug– trx pushups

3x

12 min Amrap

in out TRX run 2x

army crawl turf 1 way https://www.youtube.com/watch?v=-HoODfde9Pg&t=1s

20 band face pull https://www.youtube.com/watch?v=Wq-Td9UXRK8

spin 1 min hill

row 250

group ( everybody same time)

20W -10R

side plank R

L

mnt climbers

side plank R

L

mnt climber

side situp R https://www.youtube.com/watch?v=Rwrlconkv98

L

R

L

30 sec

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

L

bird dog R

L

8 group rope front raises

R/L

30 sec run place

2x

LIFT

warm up

external rotation – db shoulder press – scoops- foam roll hamstrings

6 m Activation bench

bench ab hold https://www.youtube.com/watch?v=JVKYWLdHE9E

rdl warm up

3x

shoulder press drop 6/6/6 – 20-40 % of weight 8-10

6 m Activation band leg curl

RDL rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

3x

supp bent over row rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

lat raise m activation

3x

6 db curl M Activation

15-20 weighted low back raise

3x