Don’t Wish For it Work For IT

/in /by

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

Pre-Workout

20 x foam roll upper back

5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s

CardioFusion

2 min on command

trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg

https://www.youtube.com/watch?v=1nRXq8GXPy4

row- ab hold 5/10 lbs plate

spin- sprint- pull apart

skier swing – jack press https://www.youtube.com/watch?v=0DE87XgAIqs

2x

AmRap

25 side plank rope circles R 1 arm farmers carry L

25 side plank rope circles L 1 arm farmers carry R

spin stand 1 min seated 1 min

bear crawl -reverse high knees 4x

10 rower roll out

30 med ball skaters https://www.youtube.com/watch?v=P047Bohz084

stretch

LIFT

5 Bench press

15-20 Dead lift

3x

12-15 reverse grip Bench press (use block)

15 bench leg lifts

2x

15-20 landmine plate press slow

pull ups to failure followed by 2 negatives

2x

10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A

3x

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

3x

split

40 Barbell Tricep ext

30 beats mode /60 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98

ladies

Amrap

turf KB lunges

12 slider leg curl

12-15 dips

12-15 box barbell Squat

10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4

12 Step ups

15 preacher curl

split

40 lat raise

40 bench situps

Shine

/in /by

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

Pre-Workout

Get A Fee for pistol Squat or one legged get up 10 reps

practice jumping pullup

find weight for sit up get up

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Bootcamp

40-20

Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg

bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY

sumo squat to high pull

burpee clap

3x

Shine (Time)

Split Reps as Desired

75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI

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

75 Sit-up (straight legs feet under sled )

75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA

Reps

12 TRX tricep ext

15 weighted low back ext

20 band pull apart

3x

Gains

/in /by

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup) AND 20 kb tricep ext

A2. Row

2x

B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc

B2 alt rope waves

2x

15 wall ball AND 15 wall ball throw R-L

Spin up

2x

sled push pull (width) 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

2x

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

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

agility one foot hop bear crawl R-L 2x (use box to get up )

50 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

isometric hold in between sets for 10 secs

https://www.youtube.com/watch?v=JVKYWLdHE9E

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

4x

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 weigh for bench press (do 15 reps if easy go heavier if cant complete 15 go lighter)

Find weight for landmine press

Bootcamp

40-20

Band leg curls https://www.youtube.com/watch?v=hxmyrFtf3Wg

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

Bench press or floor press (roll to get weight from floor)

Burpees (use handles)

4x

40-20

Landmine Press 50/20

Trx tricep ext

seated reverse fly 5/10lbs

KB Gorilla Row

2x

[set up band}

amrap

15 RDL https://youtu.be/VfUatHK-0nA

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

2x

Ab finisher

30 leg lift

15 slider seesaw

20 leg lift

10 slider seasaw

lean out

/in /by

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

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

high knees- burpee on command

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

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

Game

Solom Relay Race

push past it

/in /by

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

Pre-Workout

low back ext w stretch

foam roll quads

Push past it (Time)

21-15-9

low bar pullups/ pu;;ups https://youtu.be/1T8olTFWy8s

kb squat press purple/red https://youtu.be/IIo7W5Ml7PQ

box jump or trx jump squat

Reps

____________

12 TRX leg curl

12-20 atomic pushups

sled run

20 kb swing

20 gorilla row

4x

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)