Fresh Start

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

Pre-Workout

PVS pip on IT band and calves

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

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

A. 15 bench crunch https://youtu.be/sVrMTuttiTU

7 box jump

4x

B. 15 SS Band Row use handles

15 jack press (15/25) https://www.youtube.com/watch?v=Hbs1eNxYTXw

4x

C. 12 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burpee to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

D. 1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

A. in out jumps-close grip pushups on box

B. Alligator chomp 2 yellow (no handles) – alt bicep curls (1 red w handles) https://www.youtube.com/watch?v=-uP9GaUyNrE

C. trx jumping lunge- trx jump squat

D. med ball squeeze- russian twist

E. Slider leg curl- kb reverse crunch https://www.youtube.com/watch?v=5VTVQo84oNs

3x

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

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

Become Better

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

Pre-Workout

myofascial release upper back and glutes

Bootcamp

7 min amrap

A. 10 karaoke lunge R/L=1 https://www.youtube.com/watch?v=pMvA2qPkz7E

10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

10 inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

B. [hook up bands on sled]

15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U

3 burpee to med ball slam { no pushups }

12 band lat raise https://www.youtube.com/watch?v=1SJCAKs79PE [yellow/red]

3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

C. 15 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

15 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog&t=12s

15 side raise R/L https://www.youtube.com/watch?v=EimhbyhoGLQ

D. 3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4

3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

7×7

trx tricep ext or band

trx curl or band

renegade row

Get it done

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

Amped Up 3 (No Measure)

hip stretch

cross glute stretch

hip rotation R-L

reverse superman

superman

dolphin

Get it done (Time)

farmers walk 100 yards

bear crawl 50 yards

bound 20 yards

25 band squat to high pull

10 full burpees

25 med ball squats

run 300 yards

4x

Tabata to challenge

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

Pre-Workout

foam roll calves and upper back 20x

Bootcamp

25 W-5R

A. band reverse prisoner squat

band chest press

4x

30 sec to rotate

B. db or kb snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 15/30 minimum

L

4x

30 sec to rotate

C. trx row

trx jumping lunge

4x

30 sec to rotate

D. clapping scissors https://www.youtube.com/watch?v=S4TtK1dscYY

Bosu Pushups bubble down https://www.youtube.com/watch?v=BYylpuApRGY

4x

Challenger

4 min to complete

60 lunge pass https://www.youtube.com/watch?v=V6ZeR63Tew8

20 bosu burpee https://www.youtube.com/watch?v=PubFB9DKcdk

40/60 barbell pull up ot trx pullup

60 kb swings

75 dips

75 attached band curls

50 wall ball

100 m run 3x

strength with a purpose

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

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

Kettlebell Hell

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

Pre-Workout

low back ext with stretch

band pull apart up and over

foam roll glutes

Kettlebell Hell (Time)

15 KB Row R-L 26/53

25 KB swings 35/53

run 200 yards

3x

10 kb squat press 26/53

10 TRX leg Curl

sled

run 100 yards

3x

12 sumo squat to high pull 35/53

15 weighted step ups R-L (med ball above head)

Run 300 yards

3x

15 KB Row R-L 26/44

25 KB swings 26/44

10 KB RDL

run 200 yards

10 kb squat press 26/53

sled

run 100 yards

12 sumo squat to high pull

15 step ups R-L

Run 300 yards

Stretch

low back stretch 2 min

Suicide Alley

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

Pre-Workout

foam roll inner thigh

LIFT

40% of max

MTWI (add 1 rep every min )

A. band and db bench press 8-9-10-11-12-13-14-15

on last min you have 1 min to complete the 15

MTWI (add 1 rep every min )

B. barbell squat 8-9-10-11-12-13-14-15

on last min you have 1 min to complete the 15

15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s

5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence

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

3x

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

25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s

3x

CardioFusion

3 min (45 sec swap)

row – curl press -row – curl press 1x

up -sprint- band punches -reverse 1x

10 med ball slam 3 lat shuffle to 10 tricep ext amrap

(everyone) suicide 3 min

10 med ball v-up

10 wall ball thruster

10 touch jump

2 min (1 min swap)

row – curl press

lat shuffle to 10 kb tricep ext amrap

spin

2 min suicide

10 wall ball thruster

10 touch jump

1 min

row

lat shuffle

spin

1 min suicide

10 touch jump

20/10

kb air climber/ kb pull over

3x

kb swing / run n touch 2x

3x

Tabatta Squad

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

Pre-Workout

practice https://www.youtube.com/watch?v=kDpF7UZCCog

do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU

tabatta squad (AMRAP – Reps)

Tabata Rower (Calories unit) 5x

Rest 1 minute

full Burpee 5x

Rest 1 minute

Tabata Goblet Squat red/black beast mode purple/ blue 5x

Rest 1 minute

Tabata TRX Row Beast Mode jumping Pull-up 5x

Rest 1 minute

Tabata Push-up 5x

Rest 1 minute

Tabata Sit-up 5x

Rest 1 min

landmine power press 20/45 Beast mode 35/75 5x

Rest 1 minute

Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score

E.G., 10, 22, 9, 15, 15 = 71

5 rounds For Reps

Amrap https://youtu.be/dBmgRAivtTQ

15 attached Band pull apart

15 band tricep kick back

12 landmine row R/L

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

lat sled drag https://youtu.be/CUwOeSr1tVg?t=105

( jump rope if waiting on sled )

15 trx jump squat

4x

challenge 4 min – blitz complex

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

Pre-Workout

https://www.youtube.com/watch?v=tPKkqiKTJb4

Bootcamp

4 min challenge

A. 50 kb squat to high pull-

50 sit ups med ball b knees

1 min blitz

4 min challenge

B. pushups 60-75

box jump 40

1 min blitz

4 min challenge

C. 30 pullups or 45 trx pullup

60 kb swing

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

A. trx undergrip rows https://www.youtube.com/watch?v=5ZzJIVwnpik

B. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

C. attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

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

3x