Pick Things up and put them down 1.2

/in /by

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

CardioFusion

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves at failure do rope slams

1x

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

20/10

A. spin sprint 8x

B. wall ball – russian twist 4x

C.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0

D. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag

https://www.youtube.com/watch?v=DwGU4CUs500

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves at failure do rope slams

1x

Stretch

LIFT

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

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

ab carver

/in /by

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

Pre-Workout

5 low back ext w stretch 3x

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A jumping lunges

B TRX rows

4x

20-10

C partner situps-halfway hold for 10 / D partner plank hold

4x switch positions complete 4x

Reps

A 20 vertical band pull https://www.youtube.com/watch?v=hFJM6G6zL_I

15/20 dips

B lunges (turf)

C 20 kb side to side silver- blue https://youtu.be/sLptD-8NgNk

D 15/20 pushups on toes beast mode add band/ BW/ primal setup

3x

Reps

12 kb thruster

row 250

24 decline bicycles https://youtu.be/7lBxi3TAzeQ

12 bench knee tuck https://youtu.be/J6mXh0N19vg

24 band upright row

2x

100 crunches

Bring your own guts

/in /by

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

Pre-Workout

Find weight for bench press

find band and area best suited for band pull

PVC pipe IT bands

Reps

A. bench press 10 reps (slow cadence up 1/4)

8/12 pushup on handles pause/explode reps

Kb row 10 R-L

16 vertical band pull (use rack) https://www.youtube.com/watch?v=hFJM6G6zL_I

3x

B.

8 R-L trx single leg curl https://youtu.be/4-C-zX-5pgs

12 Step jump R+L=1 https://youtu.be/r90WzgoOpQE

30 calf raises

3x

C. 12 R-L band side plank row (hold 1 sec) https://www.youtube.com/watch?v=LrVtrVhrqM8

25 band tricep pushdown

Sled Run

3x

Jackie Squad (Time)

Split

1000 m row

50 squat press silver- yellow Rx+ blue-red

30 trx pullups https://www.youtube.com/watch?v=z7oXHRe2U80 Rx+30 pull-ups

Pick Things up and Put them down 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

push through

/in /by

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

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

Pick Things up and put them down

/in /by

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

CardioFusion

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

20/10

A. spin sprint 8x

B. wall ball – russian twist 4x

C. primal row- primal sprint 4x https://www.youtube.com/watch?v=3vaXMiuLu6U / https://www.youtube.com/watch?v=fitYOVa7SFg

D.band press- band jumping pull 4x https://www.youtube.com/watch?v=Ppa7uKn9ne0

E. rope switch step – bat raise 4x https://www.youtube.com/watch?v=tOojCrSoKag

https://www.youtube.com/watch?v=DwGU4CUs500

Squad

side plank raise 15 sec then 15 sec hold R-L

15 sec of bicycle crunches

1 min

A. row

B. bear crawl fwd back mod sled

C. kb swing

D. primal pushup at failure do mnt climber

E. reverse lunge rope waves

1x

Stretch

LIFT

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

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

8-12 military press

3x

12- 15 preacher curl

12-15 lat raise

3x

Become Better

/in /by

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

Bootcamp

7 min amrap

14 karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

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

7 close grip trx row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

15 band slider r-l https://www.youtube.com/watch?v=FAzuEebR24U

3 burpee to med ball slam

band woodchoper 15 r-l https://www.youtube.com/watch?v=m4raXMlPok8

3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

12 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

12 curl press on bosu

12 tactical band squat https://www.youtube.com/watch?v=ImdZyv6GJ_U

3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4

3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

ZEN

https://youtu.be/5Mm2Tj5UrdE

Not for the weak

/in /by

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

Warm-up

15 TRX knee tuck- 30 trx mnt climber

8 kb raises https://www.youtube.com/watch?v=4d1PFFlbL5o

Run 300 yards

2x

Reps

A atomic pushups guys 25 girls-15

B 15 box jump

3x

C15 Kb press

D10 pullups

3x

Reps

A10 TRX Rows

B10 TRX Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

CKb walking lunge 30 yards

D 30 band pull apart

3x

Interval https://youtu.be/_wNJcuw63zw

Finisher

20-10

jumping lunges

pushups

4x

Decide

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up

7 min amrap

12 Kb rows r-l

12 Floor press w glute raise https://www.youtube.com/watch?v=RNMDO5lUSaA

12 wall ball

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

Squad member decides on final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

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

IT 2

/in /by

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

CardioFusion

60/20

row

seated spin

band punches https://www.youtube.com/watch?v=vdtIu3RSxO0&t=8s

burpee to med ball slam w handles

lateral shuffle -3 squat -3 jumping jack

2x

AmRap

25 rope slam

15 band tricep push downs

15 band twist R/L

30 mnt sliders https://www.youtube.com/watch?v=T0hjhqac71U

20 slider flutter plank https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 lat slider https://www.youtube.com/watch?v=5w5l-BcXBSc

Sally Up Down song

Squats 2min

halfway situp hold 1:30

LIFT

#1

leg arm shoulder work

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /55%

4x

15-20 band kick back

5 reverse press http://www.youtube.com/watch?v=4sGnE_aq1PY

followed with 5 press

3x

12 1 legged glute raise R-L

12 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

#2

back chest ab core work

Bench Pause reps with block

5×5

Strip set

2x

Neg flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

3x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist 10/25

30 wrist barbell reverse curls

3x