Trick or Treat

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

A. Strength

10 Pullups (failure 1 st set)

15/20 close grip pushups

3x

a. Tabatta

full burppes

KB swings

4x

strength

B Dips failure

weighted walking lunges (turf)

3x

b. tabatta

over head squat

sit ups med ball b knee

4x

C strength

10 Kb squat press

12 TRX leg curl

c. Tabatta

trx jumping lunges

trx tricep ext

4x

Lift 2

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://youtu.be/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

practice situp twist

Amrap 25 min

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

10 med ball slam

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

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

row 300

C. 30 TRX karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

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

D. spin up 90 secs

20/10 side plank hold / crunches

2x

A. 12 R/L situp twist https://www.youtube.com/watch?v=vvxCbwsOjAs (use med ball on feet to stabilize )

B. 4 ladders https://youtu.be/WpIXMy-sut4

C. and D. run 250

3x

hip flexor and hip stretch

lean out

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

high knees- burpee on command

BW thrusters https://www.youtube.com/watch?v=Oa2dE9yk4NM

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

Game

Solom Relay Race

Lift

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

Pre-Workout

band ankle rotations

practice rower lunge

LIFT

Tuesday

squats 15 @ 65%

crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk

3x

12-15 barbell tricep ext

split squat lunges 10 R-L (3-3 cadence)

4x

8-12 behind neck pull-ups (1 sec-hold at top)

30 sec front Rack Hold

12-15 band kick back tricep

3x

12 bench glute raise R/L

15-20 sissy squat – https://youtu.be/P5Bzsmeu8e8?t=4m25s

G/ 20 band tricep pushdown

3x

50 decline situps fast as possible

CardioFusion

Intent – get heart rate up then group and do core exercise and repeat ,

Compete any capital letter then move to (a) next capital letter then (b) etc

A. row 4 min

a. V-ups 30 sec plank 30 sec

B. spin 4 min

b. Clapping scissors 30 sec https://youtu.be/Rwrlconkv98 Sprinter sit up 30sec

C. lateral shuffle/ 12 wall ball/ 10 R/L kneeling wall ball twist

c. side Sit up R/L https://youtu.be/Rwrlconkv98

D. rope alt slams – skater – side to side

d. side raise R/L https://youtu.be/oQHMuKEjI5c

amrap

15 plank Row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM (1 sec hold)

5 figure 8s https://youtu.be/P5Bzsmeu8e8?t=4m25s

25 kb swings

10 TRX Row- 10 TRX start fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

15 lat rower lunge R/L http://vm.tiktok.com/ogchr/

100 presses spin tread climber 50 R/L

comrade

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Life

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

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

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

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

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