GO 100

/in /by

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

Pre-Workout

practice spider web

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

45W-15R

bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x

spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x

lateral shuffle- med ball slam 2x

wood chopper R-L 2x

Go 100 partner (Time)

only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team

A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4

B 100 barbell pullup/ elevated barbell pullup

C 50 front rack reverse lunges 15/20 R+L=1

50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY

D 100 Situps w inner thigh flex on med ball

100 full burpee

Dig

/in /by

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

Pre-Workout

find weight for landmine RDL

Bootcamp

MTWI 4x

A 15 band upright Row https://www.youtube.com/watch?v=jNzPPVu0UZk

8 squat press KB

1 min blitz burpee- half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk – mnt climber- run in place- touch downs https://www.youtube.com/watch?v=jTSTBvE_rRc lateral touch n jump

MTWI 4x

B 12/15 jumping pullup (guys chest to bar)

12 Landmine RDL https://www.youtube.com/watch?v=iLn4iIyNE_s

1 min blitz

MTWI 4x

C 10/15 pushups

10 situps med ball between knee

Sprint down the turf and back

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

[change landmine weight]

kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

TRX undergrip Row https://www.youtube.com/watch?v=5ZzJIVwnpik

attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

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

/in /by

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

Ed

/in /by

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

Pre-Workout

foam roll glutes 20 R-L

kb rotation https://www.youtube.com/watch?v=s7C2oM6uShM

Find trx position for pushups

Bootcamp

30-20

A. TRX pushups

B. KB Row R on bench

L on bench

C. Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

D. TRX jump squat

3x

40-20

A. KB swing side step https://www.youtube.com/watch?v=qUU5apgYMAk

B. attach band bound

C. Burpee 3 sec squat hold

D. Band Y press https://www.youtube.com/watch?v=C9ODjKG9Row

2x

amrap

15 band twist R-L

15 low back ext https://www.youtube.com/watch?v=GtOtjmUgWQg

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

Run 300

15 kb tricep ext

side plank hold 20 sec R/ L

Pick Things up and put them down 2.1

/in /by

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

FGB (zen)

/in /by

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

Pre-Workout

squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

Interval https://youtu.be/_wNJcuw63zw

20w-10r

pushups

goblet squat

3x

full burpee

2x

Reps

guys

7 pushup

7 lateral raise

7 bicep curl (need heavier db than lat raise)

7x

ladies

20 hip rotations R/L

20 band leg curl (slow)

3x

Warm-up (No Measure)

Zen
band lat low back

trx hip flexor R-L

Butterfly – Y stretch

bosu squat – bosu bend

JukeBox

/in /by

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

Bootcamp

20-10

A. Band Bunny Hops https://youtu.be/8wxv6K-51tI

SS Band Row

4x

1. Sally up-down ( pushups)

20-10

B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25

Band sumo squat to high pull https://youtu.be/17CTGgK5k2U

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

in out hops straddle plate or small box

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Terminator

/in /by

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

Pre-Workout

practice RDL https://www.youtube.com/watch?v=dx6oSw0-sFU

TRX superman https://youtu.be/def8bUJpXlM

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

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

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

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

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

Bootcamp

option of

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

OR

I’ll Be back

800 m run

Pick Things up and Put them down 2.2

/in /by

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

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

row 250

30 slider mnt climber

12 trx tricep ext

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

30 Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

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

Rescue ME

/in /by

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

Amped Up Warm Up (No Measure)

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps -renegade rows (slow) 3x

30 Russian twist – trx mnt climbers(slow) 3x

12/15 pulse pushup-jumping lunges 3x

24 gorilla rows- med ball slams 3x

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl https://www.youtube.com/watch?v=Hr3Q8BeAM1E

20 lat raise

3x