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

Lift

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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

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

3x

12-15 barbell tricep ext

split squat lunges 10 R-L

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

CardioFusion

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

A. row 4 min

V-ups 30 sec plank 30 sec

B. spin 4 min

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

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

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

D. rope alt slams – skater – side to side

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

amrap

15 plank Row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM

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

25 kb swings

10 TRX Row- 10 TRX start fish

15 rower lunge R/L https://youtu.be/lTaKe5vo1C0

100 presses spin tread climber 50 R/L

Persistence

/in /by

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

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition

Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be

landmine front squat 45/25

landmine squat press 45/25

Bench Row R/L ( black/ double black) Double clinch grip https://youtu.be/6gSmrVkpCWQ

1 way Sled Run 100 /180 https://youtu.be/NJQRPX7Ps-E

lat raise 10/20

7x

threshold

/in /by

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

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp

20-10

pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8

L

4x

run 400 or 200 (based on speed of run)

20-10

trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE

sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w

4x

run 400 or 200 (based on speed of run)

20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place OR beast mode knee tuck plyo

4x

run 400 or 200 (based on speed of run)

20-10

v-ups

seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4

4x

run 400 or 200 (based on speed of run)

2 min blitz

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher

20 weight low back raises

reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo

20 band triceps ext

30 rope slams

2x

Round 9

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

Pre-Workout

practice SRDL

TRX stretch https://youtu.be/4PIJb8dHgXk

Metcon (Time)

Rounds 9

Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1

Pistol squat R-L https://www.youtube.com/watch?v=F5UJEHKfP30

Kb push press R-L blue/red

KB Rows R-L yellow/ green

3x – on set 3 3 full burppes after each exercise

Sec 2

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8

lateral punch https://www.youtube.com/watch?v=CKHsGLVYlOQ

3x – set 1-2 (3 full burppe after each round ) on set 3 3 full burppes after each exercise

Sec 3

TRX Y raise

https://www.youtube.com/watch?v=98kkFeNwY58

SRDL R-L Yellow/ Red

https://www.youtube.com/watch?v=mohHxPIfUIc

DB snatch 15/ 30

https://www.youtube.com/watch?v=X_-Q77POxMM

3x – set 1-2 (3 full burppe after each round ) on set 3 3 full burppes after each exercise

Abs

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

2x

Bootcamp

20-10

kb swing

band punches https://youtu.be/WC0JJ0pFzP8

4x

Hustle for the Muscle

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

CardioFusion

4 min amrap

A. spin up – treadclimber on command

B. row reverse- Rower RDL http://www.youtube.com/watch?v=_zP0F7mAPhQ

C. – hand agility walk R -L (high knees to get back 20 jumping jacks https://www.youtube.com/watch?v=FvAg3-aSLlE /

D. 24 step jump https://www.youtube.com/watch?v=r90WzgoOpQE -24 plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y

1x

20-10

A. DB curls on bosu

bosu lat step

3x

20-10

B. sea saw plank https://www.youtube.com/watch?v=wlDHRqy4434

touch down https://www.youtube.com/watch?v=jTSTBvE_rRc

3x

20-10

C. rips saw https://www.youtube.com/watch?v=CRCsdkRZ19c

band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

3x

20-10

D. rope punches

in out rope slams

3x

speed Ladder (run end turf lateral R-L one foot hop on agility ladder turn and jog to start of turn and restart (one foot hop R/L- hop scotch 2x

stretch

LIFT

Reverse Lucky 7

Bench 7-6-5-4-3-2-1

(weighted if possible) Pullups 7-6-5 -4-3-2-1

On set 3 ,2,1 do negatives for bench and pullups

Lucky 7

Squat add 10 lbs every set 7-6-5-4-3-2-1

Kb/db seated shoulder press 14-13-12-11-10-9-8

7 rounds of 7 (fast as possible)

7 Close grip push-up on handles (can go on knees )

7 Seated db curl

7 Trx jump squat

7x

Thursday

Warm up

low back raises

7 RDL and T holds R-L https://www.youtube.com/watch?v=4PIJb8dHgXk

20 fire hydrant R-L

20 bench Russian twist slam

10 bench situps

45 sec wall sit hold

10-12 deep box squat @ 65%

4x

10 barbell roll out

12-15 RDL use wrist wraps !

8-12 Undertaker row R/L

https://www.youtube.com/watch?v=s_elM3ciI8g

3x

20 primal band row https://www.youtube.com/watch?v=fitYOVa7SFg

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 R/L Cross over step https://www.youtube.com/watch?v=2u-8FNBy6Ik

4x