Nightmare on Squad street

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

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

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

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

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

Fresh Start

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

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

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

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

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