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

300 workout

/in /by

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

Announcements

post instagram for each location

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

Sprints 5x

it

/in /by

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

CardioFusion

A. 3 min

a, (row ) b (rope switch step/waves/ punches/ bat raise) c (spin) b ( kb skier/ slider mnt climbers)

https://www.youtube.com/watch?v=VR6FIknkxSE

https://www.youtube.com/watch?v=FLh-14B8QRA

ET

band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo

B. 3 min

(rope switch step/ punches/ waves/ bat raise)

ET

agility

C. 3 min

(spin)

ET

band sprint 2x

D. 3min

(skier/mnt climbers)

ET

Agility work – ladders- karoke- lat shuffle – high knees

Run 800

bear crawl

15 KB side raise R

SA farmer walk R

L

L

30 bicycle crunches

2x

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

Go Hard

/in /by

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

Pre-Workout

practice starfish

find weight for landmine press

Amrap https://youtu.be/dBmgRAivtTQ

7min

A. 15 vertical pull https://www.youtube.com/watch?v=hFJM6G6zL_I

12 Leg Curl

20 band chest press

7min

B. 12 Trx tricep ext

10 starfish

20 spider Web https://www.youtube.com/watch?v=UIcdDNRV2YA

7min

C.reverse sled

sled run

7 full burpee

14 kb Row R/L

7min amrap

D. 10 landmine press R/L

20 lateral landmine https://www.youtube.com/watch?v=_RoD_6967gA

10 band raise

Interval https://youtu.be/_wNJcuw63zw

20-10

TRX Row

kb jump squats

3x

1 min blitz

pushup-mnt climber- lat touch n jump – run in place

Team

/in /by

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

TEAM 2 (AMRAP – Rounds and Reps)

Rules:

one partner works at a time. Except both parters do Farmer at same time Both partners run 100 yards at min 4, 8, 12, 16, 20, 24, and 28

the first partner back can begin working without waiting on the other to make it. Partners can portion reps any way they want– meaning 1 person can do 10 pullups other can do the other 10- or one person can do the 20 and they move on to the next move

35 min Amrap

20 pullups

24 atomic pushups

kb farmers walk 100 yards (done together both 100 yards)

50 jumping lunges

30 overhead squats

20 burpees

40 wall ball

with 100 yard runs at 4, 8, 12, 16, 20, 24, and 28

The only time is NOW

/in /by

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

Pre-Workout

practice starfish

practice archer pushup

foam roll IT bands

Interval https://youtu.be/_wNJcuw63zw

20W/10R

archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4

scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc

archer pushup L

scissor bicycles

archer pushup R

toe touches

archer pushup L

toetouches

speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

R

L

20-10

under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik

karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14

trx pushup

under-grip row

karaoke lunge

trx pushup

trx curl

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

jump squat

trx curl

starfish

trxjump squat

2 min blitz

touch n jump- frog jump- bw thruster- half burpee- plank hip tap

https://www.youtube.com/watch?v=Oa2dE9yk4NM

https://www.youtube.com/watch?v=SV07IkxJ_jk

https://www.youtube.com/watch?v=K2JEEpXpXbA

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk

15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

lateral band walk 4x

sprint 1 min on spin bike

3x

100 calf raises