Failure is success

/in /by

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

CardioFusion

Save me 15 min

15 situps with db press- bosu lateral https://www.youtube.com/watch?v=PDq1vupws5M

row 250- spin stand

5 figure 8 run – gorilla wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96

amrap 20 min

12/ 20 bosu pushup https://www.youtube.com/watch?v=BYylpuApRGY

spin w med ball 1 min https://www.youtube.com/watch?v=_zXfC_RIQ_U

20 supermans

row 1 min

20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk

10 trx knee lift https://youtu.be/LuqrKMm8Uz0

20 TRX in out squats https://youtu.be/whLJm-IiQOU

3 min blitz

Day 2

30-30

med ball slam- bicycle crunches 2x

spin bike 30-30 stand – sit 2x

bosu mnt climber – bosu jack rabbit 2x

row machine 30-30 2x fast- slow

1 min

spin pull apart

situps (med ball inner thigh)

row

trx alt https://www.youtube.com/watch?v=qjUKXzpfN5c

lat shuffle med ball slam

ankle rotations

stretch

LIFT

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

12 R-L band bench crossover

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

10 squats

20 jump lunges

15 band leg curls

15 RDL

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

20 leg ext

3x

Guys

8-12 Pullups

8-12 Squats

3x

TRX row till falure

Wall sit hold till failure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

30 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks

Choose your W

/in /by

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

Pre-Workout

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

foam roll glutes 20 x R/L

foam roll quads

Reps

12 decline situps

lunge med ball overhead

24 gorrilla rows R+l=2

12/15 atomic pushups

3x

16 decline leg lifts

16 renegade rows

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

16 wall ball

3x

20 band twist R-L

Sled or band sprint

4x

Final challenge (go for the W and complete in under 2 min)

Lucky 7 burpee squat to high pull 35/52

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s

Kettlebell/ TRX Hell

/in /by

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

TRX/ KB HELL (Time)

12 TRX leg Curl

6 R/6 L overhead reverse lunge https://www.youtube.com/watch?v=JYi6uyE5Csc

3x after round 3 run 250m

12 atomic pushup

12 KB Row R/L blue/green

3x after round 3 run 250m

10 TRX inverted Row

20 KB Swing

3x after round 3 run 250m

12TRX Curl

15 KB tricep ext

Run 250

3x after round 3 run 250m

1x straight though

12 TRX leg Curl

6 R/6 L overhead reverse lunge https://www.youtube.com/watch?v=JYi6uyE5Csc

12 atomic pushup

12 KB Row R/L blue/green

10 TRX inverted Row

20KB Swing

12TRX Curl

15 KB tricep ext

Run 250

Batman Forever

/in /by

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

Pre-Workout

practice lat landmine- bat raise – find weight for situp get up

Bootcamp

5 min amrap

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

30 Bat Cape https://www.youtube.com/watch?v=q-fMTzpnY1I

3 neg pull up-10/12 jumping pull up

5 MIN AMRAP

12 band resisted situps https://www.youtube.com/watch?v=jvap2SRG72I [attach to lower part of Bench Red/ Yellow

6 kb sit up get up [use decline bench] https://www.youtube.com/watch?v=z5V-IHjnmQg Go down slow explode up

5 MIN AMRAP

24 TRX karaoke lunge R/L=2 https://www.youtube.com/watch?v=pMvA2qPkz7E

12 trx jump squats

12 trx tricep

5MIN AMRAP

Sled run

25 attached band Chest Press Black/purple

10 jumping band pull

5MIN AMRAP

20 lateral landmine https://youtu.be/_RoD_6967gA

10 landmine twist

5 med ball slam

Armageddon / Cellulite

30 med ball squeezes

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

2x-3x

10 (SLOW) R/L glute/plank sliders http://www.youtube.com/watch?v=HrRExerpoHE

2x

8 slow R/Lhercules curls https://www.youtube.com/watch?v=LwAkXvPmI_k

7 reverse press

3x

40 band y raise

Juggernaut 5.2

/in /by

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

CardioFusion

40/5

primal pushup

primal superman https://www.youtube.com/watch?v=mwPyH0M4DAE

primal sprint

primal tricep ext https://www.youtube.com/watch?v=WSOQazmtFLo

1x

Rope

liberty step alt waves

snake

[switch grip]

battle jack

ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk1x

Spin up – lat raise when down keep tension

2x

Agility Ladder

one legged hop – lateral R

one legged hop – lateral L

hop scotch – bear crawl

hop scotch – gorrilla crawl https://www.youtube.com/watch?v=4gefI_WAtXQ

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

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

skier

jack press

{group up on turf}

KB ab sequence https://www.youtube.com/watch?v=Pvh4HKVOhew

30 sec each for round 1

15 sec each round 2

Row 500

30 Russian twist

15 wall ball bridge https://youtu.be/Dhp5lW-vVnI

Run 800

row 250

30 Russian twist

15 wall ball bridge https://youtu.be/Dhp5lW-vVnI

run 400

LIFT

sets of 8

upper body w lower finisher

Bench press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Pullup (note band assistance) mod barbell pullup

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

slider press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

12 Bulgarian Split Squat R/L

12 Band jump Squats

Single leg curl slider bosu

3x

125 calf raises

Lower body with arm finisher

RDL

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Squats

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

7×7

pushups

lateral raise

curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )

Win It

/in /by

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

Bootcamp

MTWI restart every min 4x

A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM

2/ 4 skater burpee

B. 16 overhead lunge (med ball)

8 barbell pullup / feet elevated / beast mode BW pullup

C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo

5 box jump

D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 bench leg lift

20-10 4x last round each station touch n jump or jumping jack for 10 sec

A. med ball sit ups (flex inner thigh o way up my squeezing knees)

B. mnt slider https://youtu.be/T0hjhqac71U

C. rope switch step https://youtu.be/VR6FIknkxSE

D. band twist R-L 2x

Sprints or band Sprints

Armageddon / Cellulite

8-12 Barbell tricep ext

8 negative preacher curls R/L

3x

35 barbell curls

12 speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q

(turf) wedding walk https://youtu.be/CqKo4RH5YIA

( turf) reverse sled

3x

Juggernaut 5.0

/in /by

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

Pre-Workout

hook up bands

practice rolling squat

CardioFusion

45 sec

A upright row – primal sprint — lateral hop R/L http://www.youtube.com/watch?v=jNzPPVu0UZk

B Row- reverse grip- row crunches (you will repeat row again)

C spin up- down- tread climber (you will repeat up again)

D rolling squat – wall ball – kneeling wall throw R/L https://www.youtube.com/watch?v=dpBlrmPcg2U

https://www.youtube.com/watch?v=8JX4I-yNDGA

2x on round 2 go to 35 sec round

20/10

trx jump squat

rip saw [no squat] https://www.youtube.com/watch?v=CRCsdkRZ19c

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

slider plank flutter

3x

35 sec

upright row – primal sprint — hop R/L

Row- reverse grip- row crunches

spin up- down- tread climber – up

rolling squat – wall ball – kneeling wall throw R/L

LIFT

sets of 8

upper body w lower finisher

Bench press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Pullup (note band assistance) mod barbell pullup

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

slider press

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

12 Bulgarian Split Squat R/L

12 Band jump Squats

Single leg curl slider bosu

3x

125 calf raises

Lower body with arm finisher

RDL

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

Squats

60% x3

67.5% x 3

72.5 x 3 x7

72.5% x3 +

leave 1-2 reps on + set

7×7

pushups

lateral raise

curls (weigh sud be heavier than lat raise 2 sets of dbs needed/ stay on knees from pushhups for lat and curls )

pursuit

/in /by

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

A overhead squat [squat to ball ]

Russian twist

4x

B kb swings yellow/ Green

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

C lateral burpee w pushup [use band to jump over]

8x

D battle jacks

skaters [use cones to jump to]

4x

Reps

A Sled or band sprint

25 flat jacks

B 12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

4x

C 20 low back ext

30 band pull apart

D run 250 OR row 250

20 low back ext

30 band pull apart

Armageddon / Cellulite

Split

100 band Trex https://www.youtube.com/watch?v=S3LBfRaVlFI

100 Band Curls

12 R-L bosu one legged sliders https://www.youtube.com/watch?v=KIykmgx9FsY

7 R-L slider bosu circles

2x

15 band inner thigh R/L

2x

FEAR

/in /by

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 jumping pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

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

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x

Filthy 50

/in /by

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

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

15 band situps https://www.youtube.com/watch?v=jvap2SRG72I

run 250

3x

Armageddon / Cellulite

8 barbell chin up negatives

immediately go into barbell curls 8-10

12-15 band upright row

10 transformer

3x

R-L Bulgarian Split Lunges

30 med ball squeeze

3x

reverse sled

3x