Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 12 Preacher Curl

∎ 10 Med Ball Deadbug [2s pause]

∎ 15s Braced Plank

◭ 6:00 AMRAP

∎ 12-11-10-9-8-7 -6 -5 BB Strict Press

∎12 Band/DB Rear Delt Fly

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Terminator 4 (Time)

∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]

✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
➖➖➖➖➖➖➖➖➖➖➖

Gotta Work the Wheels

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 30 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 60 Band Hamstring Curl

➜ Lunge [2 Turf]

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◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆

Dynamic Duo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

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Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

()

()

Pull 4.2 [Reno 1]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm-up (No Measure)

◭ Only rest after completing both movements.

◭ Pick 4 of the following.

Superset (4 Rounds)

∎ 10 Pendlay Row

∎ 7 SA DB/KB Hang Snatch

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Superset (4 Rounds)

∎ 10 Pullup

∎ 10 Pushup

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Superset (4 Rounds)

∎ 10 SA DB/Band Stand Row

∎ 15 Shrugs

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Superset (4 Rounds)

∎ 20 DB Neutral Grip Bench Press

∎ 20 Plate Pullovers

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Superset (4 Rounds)

∎ 15 Plank Side Raise [Each]

∎ 20 Banded Knee Tuck [Total

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❆ Cooldown Stretch ❆

FGB + Butts and Guts

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB9 (AMRAP – Reps)

∎ Jumping Pullup or BB pullup

∎ Battle Jack

∎ Medball Hamstring Curl

∎ KB or BB Deadlift [Rx=1.3x BW]

∎ Sit-up with Overhead Extension

3x

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Reps

∎ Death March [1/2 Turf]

∎ Prisoner Lunges [1.5 Turfs]

∎ 40 Russian Twist [Total] 2x

∎ 20 Windmill Slams [Total]

3x

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∎ 15 TRX Body Saw

∎ Run 400

∎ 10 TRX Body Saw

∎ Run 200

❆ Cooldown Stretch ❆

()

()

Hybrid W1 Pull/Press EMOM

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 12:00 AMRAP

∎ 10 Pull ups

∎ 12 BB/DB Standing Push Press

∎ 15 Rear Delt Raise

◭ 2:00 Coaches Abs Section

◭ EMOM x4

∎ 15 KB Swing

∎ 4 Burpee

∎ 10 TRX Suppinated Row

∎ 12 DB Lateral Raises

∎ 10 Band Press

∎ Sled Run [3/4 Turf]

∎ 10 Step Jumps

∎ 4/8 Assault Bike

◭ Finisher

∎ Run the Rack on Curls

Asymmetric Ladder + Press

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press / Dumbbell Floor Fly Superset (8/15 Amrap for 13 Min )

◭ Use BB or DB for Floor Press

◭ 8 Floor Press / 15 Floor Fly

◭ After Each Set Give 3 People a High Five

Asymmetric Ladder (Time)

◭ 21-15-9

∎ Pistol Squat [Right]

∎ Double Band Row [ Right]

∎ Side SA Push-up [ Right]

∎ Jackknife [Right]

∎ DB Snatch [Right]

Then Repeat on Left

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◭ Finisher

∎ 10 Manmakers [Snatch Weight]

Tabatta Squad

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Assault Bike [Calories]

B ∎ Burpees

C ∎ 180 Slam Ball

D ∎ Incline Bench Leg Lift

E ∎ TRX Push-up

F ∎ Landmine Thruster

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

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

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AMRAP

◭ As fast as you possibly can!

∎ 30 Band pull apart

∎ 20 TRX Lateral Lunge

∎ 10 DB Skull Crusher

∎ 10 DB Tricep Ext

∎ 8 Landmine Curtsy Lunge [Both Sides]

∎ 40 Incline Bench Flutter Kick

∎ Coach ‘s Agility

()

()

()

The Process

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Terminator 4 (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Attached Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each Side]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 30 TRX Mnt Climbers

∎ 2 Bear Sled Run [2 Turf]

∎ 1 min Hanging Knee Tuck

Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.

Filthy 50

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

AMRAP

◭ 6:00 AMRAP

∎ Floor Press [Pause Each Rep]

@70% Max

[10sX4r] [15s Rest Between Each Set]

*Meat Cleavers until time is up

◭ 6:00 AMRAP

∎ 8-12 Box Dips [Slow on way Up]

∎ 12 TRX Alternating Single Leg Curl [Each Side]

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Filthy 50 (Time)

◭ Split However Desired

∎ 50 Band Upright Row

∎ 50 Jumping Pullups

∎ 50 Bench Pull Over

∎ 50 Weighted Step Ups [Each Leg]

∎ 50 TRX Knee Tuck

∎ 50 KB/ DB Thrusters 26/35

∎ 50 Wallball Shots [Deep Squat]

∎ 50 Burpees

∎ 50 SL Box Jump [ Total ]

∎ 30/50cal on Assault Bike

Finisher

∎ 50 Sky Divers