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 regular grip – reverse grip

C. 12 Band SRDL – hand agility walk R -L https://www.youtube.com/watch?v=FvAg3-aSLlE / https://www.youtube.com/watch?v=DegpjyXJ7C4

D. 24 step ups -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

2 min amrap on command

A. spin up – treadclimber

B. row regular grip – reverse grip

C. one foot hope R-L / hop scotch / in out

D. bosu mnt climber 1 min – bosu crunches 1 min

1x

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

Hump Day V2

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

Pre-Workout

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

practice

Magellan ext

trx starfish

Interval https://youtu.be/_wNJcuw63zw

20-10

A. Trx curls 2x hold 10

B. Jump lunges 2x

C. Med ball slams – gut check 2x https://www.youtube.com/watch?v=pBagcccfDG8

D. Sit up – hold for 10

______________

2x !!!

40-20

A. Med ball burpee to Wall ball

sprinter sit up https://www.youtube.com/watch?v=c2ovcn-VOyI

2x

B. SS band press

Run n touch https://www.youtube.com/watch?v=LYg7AKMwbJI

2x

C. Trx starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

trx tricep ext

2x

Reverse Sled

20 attached band curl

20 band Y press

12 kneeling wall ball twist https://www.youtube.com/watch?v=FbjqBaskSiE

12 Magellan EXT https://www.youtube.com/watch?v=akS3J9VDgBs

2-3x

Hustle for the Muscle

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

CardioFusion

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

band punches

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

LIFT

Tuesday

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 seated db jump squat

7x

Thursday

20 bench Russian twist slam 10 bench situps

45 sec wall sit hold

10 deep box squat

4x

8-12 undertaker row

8-12 RDL

DB Bench Press

3x

20 Primal Row

20 Land mine oblique twist

2x

Labor Day! no classes/ below is ab work you can do at home

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

Corbit (Time)

30 situps

30 side plank up and down R/L

25 situps

25 side plank up and down R/L

20 situps

20 side plank up and down R/L

15 situps

15 side plank up and down R/L

then

20 superman

1 min in plank (only count time you are on elbows and toes)

15 superman

30 sec in plank

50 side crunches R/L

Pre-LAbor Day Calorie Burn

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

1 MIN

plank every time coach says change channel

freeze tag- dodge ball -soccer sliders

pursuit

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull

4x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks https://youtu.be/0NZBlWQbT_4

12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

20 gorilla rows https://www.youtube.com/watch?v=VlrMysLfbjA

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

Pick Things up and Put them down 2.2 (change up)

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

CardioFusion

Amrap 40 min

Spin 1 min up 1 min down

band over head tircep extr

30 rower band pull

3 agility R/L https://youtu.be/WUhAydZPw1A

inside out rope cirlces

invisible chair alt rope swats

trx lunge kick 10 R/L

10 TRX curls

At 20 min stop and do 2 min blitz

Finisher

20 superman

1 min plank

15 super man

45 sec plank

10 superman

30 sec plank

LIFT

Squats

12-8-6-6

12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk

weighted lunges (turf and back)

8-12 dips (record reps + resistance )

15-20 seated reverse fly

3x

ladies

15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ

3x

guys

barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

20 landmine twist

Everyone

seated weight jump squats

20/10s

5x

FGB 2

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

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Pick Things up and put them down 2.1

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

Pre-Workout

practice spider web https://www.youtube.com/watch?v=UIcdDNRV2YA

Starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

CardioFusion

3 min amrap

A. row200- reverse row200 – curl press 15

B. 30 mnt slider- 20 flutter plank -20 in out hops

C. spin- reverse spin- hill 45 sec swap

D. 30 gators -20 rip saw -30 band punches https://www.youtube.com/watch?v=CRCsdkRZ19c gator https://www.youtube.com/watch?v=-uP9GaUyNrE

E. 10 trx star fish- 15 trx tricep ext – 20 spider web

1x

20-10

Russian twist / run (width turf)

4x

2 min amrap

A. reverse row200 – curl press 15

B. 20 flutter plank -20 in out hops

C. reverse spin- hill 45 sec swap

D. – 30 gators -20 rip saw –

E. 10 trx star fish- 15 trx tricep ext

1x

[switch light bands- up top for skiers ]

1 min amrap

lateral shuffle

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

band skiers https://youtu.be/Wu166VUiDTU

trx jump squats

spin sprint

Stretch

LIFT

foam roll hamstrings- scoop stretch – external rotation with band – face pull

try to add 5 lbs from previous week on each exercise

Bench Press

3×3 10 TRX or slider leg curl in between

3×5 8-12 barbell RDL

3×7 15 band leg curl

pullup or barbell pullup

8-12 military press

4x

12- 15 reverse preacher curl

12-15 lat raise

3x

split

100 slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s

50 band front raise

Win It

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

Pre-Workout

band ankle rotations

hamstring stretches

Bootcamp

MTWI restart every min 4x

A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM

2/ 4 skater burpee

B. 16 overhead lunge (med ball)

8 barbell pullup / feet elevated / beast mode BW pullup

C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo

5 box jump

D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 bench leg lift

20-10 4x

A. med ball sit ups (flex inner thigh o way up my squeezing knees)

B. mnt slider https://youtu.be/T0hjhqac71U

C. rope switch step https://youtu.be/VR6FIknkxSE

D. band twist R-L 2x

Sprints or band Sprints