turn and burn

/in /by

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

/in /by

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

/in /by

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

/in /by

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

/in /by

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

Ladders

/in /by

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

/in /by

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

/in /by

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

/in /by

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

/in /by

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