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

KETTLEBELL HELL #2

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

KETTLEBELL HELL Revisited (Time)

10 KB burpee to high pull 35/62 https://www.youtube.com/watch?v=eMONSXS28xo

10 kb squat press 26/53

20 med ball step ups

run 200

2x

band twist 20 R-L

15 kb sumo to high pull black/ double red

db or kb bench 15 (1 sec pause at bottom) 20/44

run 300 yards

2x

30 KB Swings

row 300

run 400

2x

Finisher

20 full burpee pullups Rx+

OR

20 full burpee

20 jumping pullup

then 20 tactical squat https://www.youtube.com/watch?v=ImdZyv6GJ_U

Clock Time

Licensed to Burn

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

CardioFusion

pre workout foam roll feet -calves

20 ankle rotations

1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3

A. spin

spin w db punches

spin up

2x

[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]

B. lat shuffle cone touch R- L swap at 30 sec

primal sprint – band bound

hinge to high pull

2x

C. suicide

sprint to med ball 10 med ball slam- sprint to start

sprint to db 10 renegade row slow – sprint to start (no pushup)

sprint to wall ball 10 press situps – sprint to start

Section 2

Row 250

run 250

band twist 20 R/L

3x

finisher 30 supermans

hold plank for 1min

30 crunches

LIFT

Squats high box 90-95 % for 5 reps

Drop weight to 60% for 8-12 low depth (medball if needed)

dips to failure (dips, band assisted, band resisted w feet on ground)

5x

12 R/L band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8

8-12 incline bench barbell rows

4x

quickly as possible

10 seated bench db jump squat

5 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure 150/200 – compete ! record number on white board

20/10

bag push (make sure bag is on the wall) https://youtu.be/jTAVw-vmV9w

knee strikes R/L

4x

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Bootcamp

Robo Arms

16-14-12-10

trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

rope curls Red/Blue https://www.youtube.com/watch?v=25F8Jimue_8

Deliver

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

LIFT

24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY

10 heavy high box squats

8-12 bench press

3x

8-12 military press

20 sec front rack hold

8-12 undertaker row

3x

1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4

reverse fly with band

3x

kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik

3x

CardioFusion

20/10

primal pushup

primal sprint (mid level attachment )

3x

20/10

trx row

trxstarfish

3x

20/10

med ball half burpee

sit up me ball between knees

3x

Save me

75 jumping jacks on trampoline

spin up

3x

300 row

band punches

3x

12 fwd lunge 4 pushup run back

fake jump rope or calf raises

6x

stretch

Cardio Chaos

/in /by

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

CardioFusion

5 min each station –

A. row 300 – 30 band punches – row 200 – 20 pull apart

B. 30 Russian twist – gorilla crawl-10 wall ball gorilla crawl to start https://www.youtube.com/watch?v=4gefI_WAtXQ

C. spin up-downs- hill- reverse

D. 15 jack press- 30 lat step bosu- 5 bosu goblet squat

1x

20-10

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

2 min

A. row -reverse row swap at 1 min

B. primal spint – med ball slam 2x swap every 30

C. spin up-downs

D. 15 jack press/ 5 goblet squat

1x

20-10

half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk

( 10 sec ) bottom of pushup hold

4x

20-10

mnt climber

(10 sec) drop elbows hold plank

4x

20-10

trx row

(10 sec trx jump squat)

4x

LIFT

8-12 squats

20 calf raises

4x

-bench press

5×3

12-15Reverse grip bench

Decline sit-ups w holds

Drag curls

12-15 Front to lat raises

20-30 Shrugs

Farmer walk

3x

Ladies

15-20Decline bench leg lifts

8-12 Close grip bench

3x

8-12 Band Resisted bench Dips

15-20 Db or plate kickbacks

15 Inner thigh band

8-12 box Squats

4x

LIFT