sweat breaker

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

50-10

A. TRX row kick alternate

TRX alternating twist or Russian twist https://www.youtube.com/watch?v=tf1hJv05n4Q&t=10s

trx lunge kick R-L

TRX superman

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

2x

50-10

B.lateral shuffle to 10 high knees

RDL R

lateral burpee

RDL L

wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

2x

Amrap https://youtu.be/dBmgRAivtTQ

Amrap

Row or Run 250

dips to failure Beast mode)

20 kb tricep ext

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

one arm farmers walk R-L

12 TRX jump squat

12 TRX pull apart

3x

LIFT

5 negative pullups partner pulls down

Bench press 5-8 reps

3x

pullups to failure rest 30 repeat

bench press rest 30 repeat

2x

incline kb press 15-20

negative rope curls 8

4x

last set max rep curls

dips 5x to failure rest 30 sec

Lades

8-12 squats

5-5 sec cadence up and down tricep ext

4x

15 band leg curl

15 TRX split squat lunges

12-15 bent over row

3x

deadlift 20-30 reps

20-30 R-L inner thigh band slider

15 band lat raise R-L https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

Beat the clock

/in /by

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

40 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

4 burpees

Round 2

9 swings

9 push ups

9 Front squat

5 burpees

round 3

10 swings

10 push ups

10 front squats

6 burpees

and so on till it no longer possible

round 4 11/7

round 5 12/8

round 6 13/9

round 7 14/10

record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Bootcamp

amrap

30 calf raises

8 tactical band squat https://youtu.be/ImdZyv6GJ_U

15 decline sit-ups beast mode add weight

6 sea saw press press/ 6 double press on bosu bubble

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

*Shift

/in /by

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

CardioFusion

2 min stations swap 30/30

row/Russian Twist

Spin up/ Down

primal sprint/ primal over head squat

2x (round 2 move to 1 min)

12 min amrap

12 trx tricep ext

20 BAND CURLS

run touch or lateral shuffle

12 V-ups

20 BOSU CRUNCHES

2 min 2 min stations swap 30/30

row/Russian Twist

Spin up/ Down

primal sprint/ primal over head squat

1x

{partner up}

20-10

kb tricep ext

trx jump squat

3x

Stretch

LIFT

5×5 bench L close grip

Pull ups L meddow Rows 12-15 R-L

15 incline plate press L kb tricep ext

cammon Rows barbell row

3x

partner leg curl

12-15 RDL

3x

8-12 barbell tricep ext L plate kick backs

15-20 lateral raises

20-10

slider leg curls

band squat press

4x

Thunder and Lighting 2

/in /by

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

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Interval https://youtu.be/_wNJcuw63zw

thunder and lighting #2

30/10 20/30

trx leg curl- Jumping lunges 3x

puhups- band squat press rest 3x

weighted ab hold- bicycle crunches 3x

pull-ups negatives-trx wide grip rows 3x

whirl wind (Time)

21-15-9

Atomic knee tuck Rx+ atomic pushup

box jump 12-inches / 24

wall ball shot L 12/ M 20

pull apart 3 to 1 (three pulsating 1 full pullapart = 1)

Post Summer Vacca Calorie Killer

/in /by

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

1 MIN

plank every time coach says change channel

! Min Blitz

If you consumed any of these items this summer ……

1 beer or more- 100 Russian twist

margarita – 3 sleds

potato chips – 40 situps

ice cream- 30/45 pushups

burger – 50 fire hydrants R/L

ice tea- 2 min Hill on spin bike

Barbarian Challenge

/in /by

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

Fly wheel 2

/in /by

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

Pre-Workout

Foam Roll Hams Calfs

CardioFusion

3 min each station – on whistle

A. row – band pullapart

B. bear crawl-med ball slam

C. spin up-downs

D. table top- -Lat step

https://www.youtube.com/watch?v=zYfpOtKIf64

https://www.youtube.com/watch?v=PDq1vupws5M

1x

20-10

primal sprint

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

4x

20-10

bicycle crunches

half burpee

4x

4 min

A. row – band punch – band pull apart

B. bear crawl-med ball slam-Russian twist

C. up-downs-reverse spin

D. bosu-run in place around-table top-pushups platform-bosu burpee

1x

20-10

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

hern press 4 rounds 25 sec rest go till failure each set

https://www.youtube.com/watch?v=D8Yq_BT4z-A

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mind RDL

15 band kick back

30 med ball squeezes

2x

Jangle Bells!

/in /by

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

Pre-Workout

practice spider web [put cones aroud starting position]

Interval https://youtu.be/_wNJcuw63zw

(this is the Warm up)

40-15

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

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

ALT Bird Dog 2x

wood chopper R-L 2x

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

20 gorilla rows

jack press

3x

Run 300 with 1 med ball per team

12 reverse lunge press

wall sit hammer curls

3x

Run 300 with 1 med ball per team

30 sleigh slams

snow angles

3x

Run 300 with 1 med ball per team

Reps

7×7

bosu pushup and kneeling curls

Fly wheel

/in /by

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

Pre-Workout

practice bannded warrior and bosu combo

CardioFusion

2 min (swap at 30 sec)

banded warrior R- L-jumping band pull- BLT (use only REDs today)

https://www.youtube.com/watch?v=NPmVVo4Ag2Q

https://www.youtube.com/watch?v=nFlyrF7xS-4

https://www.youtube.com/watch?v=Ppa7uKn9ne0

Row-reverse grip- Row-reverse grip

Spin med ball press- spin hill -Spin med ball press- spin hill

2x

Amrap

10 plank side row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

bosu combo https://www.youtube.com/watch?v=A_z2qnnazkY

20 bicep curls

15 lat raise

hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

split

100 crunches

50 fire hydrants R-L

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

hern press 4 rounds 25 sec rest go till failure each set

https://www.youtube.com/watch?v=D8Yq_BT4z-A

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mind RDL

15 band kick back

30 med ball squeezes

2x

Christmas Tree in July

/in /by

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

Pre-Workout

practice KB swings https://youtu.be/zb2cMTvIhI4

20 Foam Roller on Glutes

Christmas Tree (Time)

Round 1 (10)

decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs

sled run

1000 m rower

10 liberty steps R-L Yellow/ Red https://www.youtube.com/watch?v=oXk1XiS1ZrU

10 pullups or barbell pullups https://youtu.be/1T8olTFWy8s

Round 2 (20)

L3 atomic push-up or L2 push-up on toes L1 Primal pushups https://www.youtube.com/watch?v=1cl-xQwxYeA

jumping pull-up https://www.youtube.com/watch?v=kDpF7UZCCog

decorations carry (farmer walk 20 drops)

multi- D lunge curls 15-25 https://www.youtube.com/watch?v=WbotdQFz9ks

Round 3 (30)

jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog

slider leg curl

https://www.youtube.com/watch?v=WbotdQFz9ks

KB squat to high pull black -blue https://youtu.be/NnAcZV8xZOc

Round 4 (40)

KB swing (red-purple)

Attached band press https://youtu.be/KDweewCM7Fk

Round 5 (50)

Tree topper 15/25

Finisher

Santas needed !!! ab work

Split

4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k

35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308