GO 100

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

Pre-Workout

practice spider web

10-15 low back EXT

low back stretch 30 secs

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

Interval https://youtu.be/_wNJcuw63zw

45W-15R

A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x

B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x

C. lateral shuffle- med ball slam 2x

D. band side raise R-L 2x

Go 100 partner (Time)

only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team

A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4

B 100 barbell pullup/ elevated barbell pullup

C 50 front rack reverse lunges 15/20 R+L=1

50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY

D 100 Situps w inner thigh flex on med ball

100 full burpee

All I do is win

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

Pre-Workout

20 low back ext

20 external rotation

Warm-up

isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY

25 sec R

L

throw bridge 25 sec R

L

then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk

bicycles 30 sec

mnt climber 30 sec

Minute to Win It https://www.youtube.com/watch?v=S

4 min ( pick) 5

8 trx pullups

15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump

5 ball slams

20 rope switch step

12 over head squad ( get deep)

10 Leg Curl Sliders

20 band tricep push downs

12/15 pushups

sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)

ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L

Battle Tested

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

Pre-Workout

use the stick on calfs and chins 1 min min each

find jumping pullup height activate back muscles (tramp/bosu)

Interval https://youtu.be/_wNJcuw63zw

20W/10R

A.pushup

db hang clean 20/30

4x

rest 45 sec

20/10

B.bosu platform mnt climber

slider leg curl

4x

rest 45 sec

20/10

C.band chest press red/black

band jumping pull yellow/ red https://www.youtube.com/watch?v=Ppa7uKn9ne0

4x

rest 45 sec

20/10

D.jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog also use trampolines

kb elevated squat 44/62 https://www.youtube.com/watch?v=V9UTaLlTjpY

4x

rest 45 sec

50W /10 R

A. kb swing side step https://www.youtube.com/watch?v=qUU5apgYMAk go 1 color lighter than normal

B. band punches 2 band 1 in each hand

C. lat shuffle width of turf

D. kb row R/L

2x 1 min break in between rounds

Erbody

20 W/10 W

kb air climbers / kb pullover

3x

20W /10R

kb Turkish get up stage 1 R https://www.youtube.com/watch?v=SxMkr1DkWtk

L

R

L

Post Halloween Candy Killer

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – SKI JUMP OVER ROPE 4X

1 MIN

plank every time coach says change channel

! Min Blitz

If you consumed any of these items this week ……

candy – 100 Russian twist

sucker – 3 sleds

snickers – 40 situps

rice crispy treat – 30/45 pushups

reses – 50 fire hydrants R/L

candy corn – 2 min Hill on spin bike

LIFT

activation pullups

walking lunges (turf and back)

3x

6 Bench press

3x last set do 6/8/10 drop set taking off 25-40%

bosu activation squats

vertical abduction w band

3x

6 mActivation Dips

20 bicep curl openers

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

practice band side raise

find foot position for power row

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

Nightmare on Squad street

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

CardioFusion

Toe touches 30 sec

Sprinter Sit-ups 60 sec

2x

Superman 20 sec

plank hip tap 20 sec

2x

30 min AMRAP

trampoline jumping jack 50

tramp jump rope 25

Rowers 300m

Wall balls 15

wall ball twist 15

Kruger Curls ( 20 alt 5 double use handles)

facecutters ie. facepulls 20

5 Sprints to the wall w/6 total DB Punches

Lat step on box 20

bosu rope waves on your knees 60 total

rope slam race

LIFT

warm up- myofascial release glutes

squat t hold- low back raises then stretch

https://www.youtube.com/watch?v=4PIJb8dHgXk

6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538

Squat (rest pause on last set)

3x

15-20 band leg curl

6-8 bent over row rest pause on last set

3x

6-8 RDL rest pause

6 seated military press drop set 8/10

3x

Split

100 tricep ext

100 calf raises

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

kb ab sequence 8 reps each 3x

https://www.youtube.com/watch?v=Pvh4HKVOhew

Go getter

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

NYR

Sprint full turf and back 3x

under 27 sec guys

under 31 sec for ladies

CardioFusion

20-10

bosu mnt climbers 4x

spin 4x

seated alt rope swat 4x

trx lat jump squats 4x

Row 200

bear crawl fwd backward 3x

15 side kick R-L https://www.youtube.com/watch?v=ED4cOg6KRLQ

10 baby tranning https://www.youtube.com/watch?v=eR050O0FxM4 use bench as mod

30 spin lateral raise

20 kb gorilla row

bosu clock jump 3 jumps at 12-3-6-9 https://www.youtube.com/watch?v=yF4G7FBwD2Y&list=PLSSw_L0vYTpOdH73Tm3BCrlWcIKAwrcOj

30-20

bosu mnt climbers

spin

seated alt rope swat

trx lat jump squats

1x

zombie apocalypse

2x

LIFT

8-12 incline bench press

deadlifts

3x

bench press 21 close grip with blocks

3x

50 pull-ups

12 barbell triceps ext every break from pullups

60-60 divide

rope curls

lateral rise

Ladies

barbell squats 3-1 pulse first 10 reps / last 5

partner leg curls 3 neg-8 positive https://www.youtube.com/watch?v=_x-oS6tAVjU

3x

25 med ball inner thigh squeezes

12 kb cross over lunge R-L http://www.youtube.com/watch?v=vXeuuG9W49w&t=5m37s

12-15 barbell deadlifts

3x

reverse sled

50 calf raises

3x

Countdown

/in /by

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

Pre-Workout

spin or row

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20/10

med ball overhead jumping lunge (use wall ball )

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)

4x

rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

band tricep ext

4x

trx lat jump squat

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

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

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

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

Reps

50 fire hydrants R/L

Rescuer

/in /by

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 8 glute raise R-L – Liberty step (chest squeeze) – wall ball

2min amrap

B. 2 lat shuffle – 2 shuttle -1 slider run

2min w 30 sec swap

C. band side raise R – sword slice R

band side raise L sword slice L

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. 30 ropes slams / half way sit up hold 1x

D. 10 bosu pushup half burpee combo / trx starfish 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