Life

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

Row and Swing (Time)

10 inverted Row/ 20 kb swing (black/green)

9/19

8/18

7/17

6/16

5/15

4/14

3/13

2/12

1/11

Reps

20 bench side raise R/L

2x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

30 band bicycles

30 kb side to side

2x

10 trx tricep ext

10 trx bicep curl

4x

Comrade Power

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C wall sit-partner high knees 4x

D decline situp w med ball throw-burpee mb throw (4x before swapping )

E in out box jump[on or off] – close grip pushup on box 4x

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

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

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

8-12 kb bench press cadence 3 up 3 down

BSS lunges 10 R/L with 2 DBs cadence 4 up 4 down https://www.youtube.com/watch?v=2C-uNgKwPLE

5x

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

8-12 barbell RDL

8-12 Dips

4x

quickly as possible

10 seated bench db jump squat

10 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure – compete ! record number on board

Punisher 2

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

Bootcamp

Stretch

Forced Pushups

https://www.youtube.com/watch?v=bSt2Njjo-W0

3x

beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

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

3x

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

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

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

stretch

Turn a negative into a positive

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

Pre-Workout

find weight for landmine row for 20 sec

20 foam roll glutes

20 band ankle rotations

Interval https://youtu.be/_wNJcuw63zw

Set 1 30 sec negative (5 rest) 10 sec positive

Set 2. 20 (5) 10 sec positive (rotate)

A. negative pushups/ pulsating pushup 2x

B. trx ab isometric hold/ synergy crunches https://www.youtube.com/watch?v=ojfI7uaKMAo 2x

C. neg pullups/jumping pullups ( mod inverted row/ row) 2x

D. wall sit (weighted) / kb jump squat https://www.youtube.com/watch?v=dpBlrmPcg2U 2x

then do one more 30 (5) 10 round

after round 3 – hit the turf

30 sec kb or db pullover

15 sec kb or db toe touch

Sec 2

40W/20 rest

attached Band chest press-squat chest press

trx undergrip row- bear hug https://youtu.be/85Miu6nhHH4?t=14s

SS lunge kick back – https://www.youtube.com/watch?v=GxrIUob_nLo [set up on Rig]

mnt sliders-snow angel plank

3x

hit the turf

2 min blitz

then

30 sec kb or db pullover

15 sec kb or db toe touch

2x

Spell Your Name/ w men women finisher

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

Bootcamp

Spell your first and last name as quickly as possible

AB – 10 pull-ups or 15 trx pull-ups

CD – sled 2x

EF- row 500

GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

IJ- 30 battle jacks

KL- 30 kb triceps ext

MN- Sled 2x

OP- 10 pullups or 15 trx pullups

QR- sled 2x

ST- GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

UV- row 500

WX- 30 kb tricep ext

YZ- 30 battle jacks

Run/ Blitz

finisher

ladies

50 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

20 decline sit-ups

2x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

men

12 transformer https://www.youtube.com/watch?v=mSFB6weM4RoA

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

3x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

Perseverance

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

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval https://youtu.be/_wNJcuw63zw

30 sec Work 10 sec Rest

A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ

B. wall sit twist – bosu med ball bubble squat 2x

C. landmine press R/L 2x

D. band row – tricep push down 2x

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

and then…

45 sec of skaters https://www.youtube.com/watch?v=P047Bohz084

45 sec of burpee

and then …

30 sec Work 10 sec Rest

A. Side bend R/L

B. wall sit twist – bosu med ball bubble squat

C. landmine press R/L

D. ss band row – tricep push down

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

1x

REPS

A 12 lat raise

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

B 12 calf raises up FAST down in 3,2,1 cadence

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

12 landmine twist R+L=1 https://www.youtube.com/watch?v=ndtohBr8sgI

D 10 3-3 cadence TRX pushup

2x

Lift 2

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

LIFT

warm up row 300 / foam roll hamstrings upper back do these to wake up hamstrings

8 R/L Single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs

12-15 deadlift RDL

12-15 undertaker row R/L

4x

12-15 bench press

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4

8-12 wide grip chip ups

3x

G/ farmer walk go till you drop L- band lat slide 15 R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band front raise

20 low back ext

3x

75 curls

G 5 slow cadence 5-5 push ups every break

L / 15 tricep pushdowns every break

CardioFusion

Amrap 40 min

bear sled https://www.youtube.com/watch?v=HRmLGyy2b5Y

10 fwd/ back med ball slam

band jumping row red black https://www.youtube.com/watch?v=Ppa7uKn9ne0

20 band twist press https://www.youtube.com/watch?v=gSAFHDMayK0

Liberty Walk R https://www.youtube.com/watch?v=GWpOUyoZBng

30 lat step

Liberty Walk L

row 300

TRX karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

trx spiderweb https://www.youtube.com/watch?v=UIcdDNRV2YA

spin up 90 secs

stretch

Breaches or Beaches

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

Bootcamp

Reps

15/20 pulsating push up

20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8

20 band overhead squat

3x

12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=18s

20 alligator chomp https://www.youtube.com/watch?v=-uP9GaUyNrE

3x

12 kb sea saw press then 4 double press

15 decline bench sit ups (add weight)

12 holding curl R-L https://www.youtube.com/watch?v=lc76MBKx6p4

3x

Challenger

challenge 4 min time limit

row 500/650

15 full burpee

challenge 4 min time limit

60 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs

60 band Y press https://www.youtube.com/watch?v=C9ODjKG9Row black/ purple

challenge 4 min time limit

50 kb squat to high pull- 50 sit ups med ball b knees