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

asymmetric loaded ladder

/in /by

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

Pre-Workout

practice clean and archer row

50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4

Bootcamp

30-20

clapping pushups

clapping scissors https://www.youtube.com/watch?v=S4TtK1dscYY&feature=youtu.be

TRX wide grip Row

kb jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA

3x

asymmetric loaded ladder (Time)

do the 12 reps on the Right side for every exercise then do the Left Side and move down the ladder

12-10-8-6

Guys Purple/ Ladies Red Rx

SA Clean R

SA Press R

SA Squat R

SA Swing R

https://www.youtube.com/watch?v=jaFPvE-tX7A

SA Lunge pass R

https://www.youtube.com/watch?v=pUlTu0JM7bI

Archer Row

https://www.youtube.com/watch?v=lpEOJ9DHA5o

Finisher

60 low back ext or superman

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

Hustle for the Muscle

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

CardioFusion

Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving

A. 3x hop scotch w med ball https://www.youtube.com/watch?v=fBkfnTt9TE8

3x lateral chest pass https://www.youtube.com/watch?v=i8tJ25vKzNs

B rope snakes https://youtu.be/GIF0YZlYcJ8?t=1m18s

C reverse row

D. spin up down every 15 secs

2x

1 min

trx knee tuck/ mnt climbers

rope ski jump https://www.youtube.com/watch?v=Xw8BcBNQD0M

figure 8 farmer walk

BAS or band punches – 3 BW squats on command

2x

relay (wall ball is the “torch” have to pass to each station before moving )

A> sled-15 wall ball Starter (light sled take the med ball w you)

B Spin up

C row

D bosu lat step

2x

1 min

bosu crunches

med ball corkscrew R/L https://www.youtube.com/watch?v=Doku1NSeMUY

side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow

BAS – 3 BW squats on command

2x

stay up in trx plank 1:30 min or regular plank

LIFT

Tuesday

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

Thursday

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

Lose your excuses and you will find results

/in /by

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

Pre-Workout

find weight for bench press 12-15 reps

find weight for landmine oblique twist

Bootcamp

40-20

A. leg curl slider

B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

3x

C. Bench press or floor press

D. Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

A. SS band row (squat and row at halfway point)

B. Trx tricep ext

3x

C.seated reverse fly ( thumbs up light weight )

D. Sumo squat to high pull yellow / green

3x

[set up purple bands}

AMRAP

A 12 leg lift

B 20 landmine oblique twist

C heavy Sled run

D run 200

FEAR

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 barbell pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

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

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x

Rise and Grind

/in /by

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

Pre-Workout

20 low back ext

20 foam roll IT Bands amd Quads

practice band Situp twist https://youtu.be/vvxCbwsOjAs

Interval https://youtu.be/_wNJcuw63zw

25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be

25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98

25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY

Interval https://youtu.be/_wNJcuw63zw

60-20 (at failure move to / exercise)

sea saw press / squat press

jumping pullup/ band ss row

TRX pushup/ trx tricep ext

band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I

3x

A-D Burpee KB swing Ladder Ladder (Time)

35/53

1 full burpee

10 kb swings

2 full burpee

9 kb swings

and so forth

Reps

75 calf raises (25 pigeon toed -25 duck footed -25neutral

Hustle for the Muscle

/in /by

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

/in /by

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