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

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