Juggernaut 4.2 + Hustle

/in /by

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

CardioFusion

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

1x

Agility ladder Race

LIFT

juggernaut week 5

sets of 8

upper body w lower finisher

Bench press

65% 4×8

65% 8+

leave 2-3 reps on + set

Pullup (note band assistance) mod barbell pullup

65% 4×8

65% 8+

leave 2-3 reps on + set

slider press

65% 4×8

65% 8+

leave 2-3 reps on + set

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

65% 4×8

65% 8+

leave 2-3 reps on + set

Squats

65% 4×8

65% 8+

leave 2-3 reps on + set

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

Slow to Fast

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A attached Band Rows https://www.youtube.com/watch?v=rOX1ML3sZmc

B jumping lunges

4x

20-10

C seated rope swat https://youtu.be/3X5DBSYHcM4

renegade rows w pushup https://www.youtube.com/watch?v=kRCNyU9uDYo&t=38s

10/20

4x

2 min blitz lat touch jump – burpee- frog jump- mnt climbers – sprint in place variations

Thunder and lightning

40/10 -30/30

Kb RDL 40/10 https://youtu.be/dx6oSw0-sFU

KB Swing 30/30

3x

rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

Bicycle crunches

3x

Neg push-ups

Band Y press https://youtu.be/C9ODjKG9Row

3x

2 min blitz

Armageddon / Cellulite

10 bosu single ham slider

R-L

10 R-L standing band kick back https://www.youtube.com/watch?v=4vLuTNAvPZQ

3 x

8-10 close grip bench use block

3x

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

Juggernaut + Hurricane Cardio

/in /by

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

CardioFusion

Hurricane

10min amrap

Spin 1 min uphill

15 cannonball https://youtu.be/G1VTIWDPqjc

10 knee blast R-Lhttp://www.youtube.com/watch?v=oVEpvg1f83M

25 Attached band press http://www.youtube.com/watch?v=KDweewCM7Fk

25 Primal row http://www.youtube.com/watch?v=fitYOVa7SFg

30 Bosu lateral shuffle

10 min amrap

3 Bosu complex https://youtu.be/A_z2qnnazkY

Row 250

seated spin sprint 1 min

15 side Plank row r-l http://www.youtube.com/watch?v=7D1ccSIOIJM

20 russian twist

10 med ball slam

10 min amrap

12 Trx curl

40 band punches http://www.youtube.com/watch?v=vdtIu3RSxO0

10 Bosu burpee https://youtu.be/8N-Jpyl2wVM

Row or spin 1 min your choice

10 Kb tricep lat shuffle 3x

Shuttle run 5 x

Finisher

Kb raise https://youtu.be/4d1PFFlbL5o

40 bicycle crunches rl=2

Run 250

2x

LIFT

juggernaut week 5

sets of 8

upper body w lower finisher

Bench press

65% 4×8

65% 8+

leave 2-3 reps on + set

Pullup (note band assistance) mod barbell pullup

65% 4×8

65% 8+

leave 2-3 reps on + set

slider press

65% 4×8

65% 8+

leave 2-3 reps on + set

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

65% 4×8

65% 8+

leave 2-3 reps on + set

Squats

65% 4×8

65% 8+

leave 2-3 reps on + set

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

I’ll Be Back

/in /by

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Armageddon / Cellulite

10-12 reps seated press

20 alt curls (neg)

3x

15 band raises

15 lat raise

2x

12-15 band leg curl

8 -10 one legged get up

15 band glute kick back

R-L

2x

The Kettlebell Crush

/in /by

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

Pre-Workout

30 shoulder external rotation R/L

20 low back ext with stretch

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S

MTWI . x 9 Mins

min 1 – 20 kb swings 20 mnt climbers

min 2 Push Press x 10 R/10L

min 3 – SA Loaded Squat 8R/8L (get deep)

3x

Rest 1 Full Minute

MTWI x 9 Mins

min 1 – Goblet Squat 15 -15 jumping jacks

min 2 – 10/15 Pushups- 10 Vups

min 3 – KB Row R/L 10

Reps

SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

Hop scotch w med ball 3x https://www.youtube.com/watch?v=fBkfnTt9TE8

10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA

12 TRX Tricep ext /24 karoke lunge RL=2

2-3x

working on greatness

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20-10

pushups

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

4x

Minute to Win It https://www.youtube.com/watch?v=S

Interruption Every min stop and cycle through

10 Jumping jacks on min 1-3-5 and so on

5 V-ups on min 2-4-6 and so on

A. 50 dips

75 band tricep ext

https://www.youtube.com/watch?v=h6tQmRu9h2E

B. 50 leg curl sliders

50 karoke lunges R-L =1

C. 50 gorilla rows RL=1

40 jumping pullups

D. 50 bench Situps

50 overhead squats

challenge (Time)

split reps and try to complete in under 4 min

45 kb push press

30 box jumps

Armageddon / Cellulite

band duck walk distance

https://www.youtube.com/watch?v=H31EYEpCi0M

15 R-L vertical abduction pull https://thexvid.com/video/EB1wGv8MZN8/vertical-adduction.html

3x

21’s curls 7 low/7mid/7high

21 kb tricep ext ( 3-3 cadence )

3x

Juggernaut 4.2

/in /by

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

CardioFusion

Relay-+ exercise that initiates relay

A- spin

B – Row

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

+D- apeish length of turf https://youtu.be/Ka_dTkcn1-o

2x

25 min amrap

8 R-L reverse lunge to RDL https://www.youtube.com/watch?v=ClHDlIZFb7A

20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs

lat hammer hold (horizontal turf back 5 curls 3x each round) https://www.youtube.com/watch?v=vaAHO_lsX8g

spin 1 min up

12 bosu A frame R/L 12 bosu cunches

liberty walk https://www.youtube.com/watch?v=GWpOUyoZBng

Slider soccer game (for penalties ) https://www.youtube.com/watch?v=e64Pb4_sqAE

LIFT

Deload week (focus on form/ mobility)

upper body w lower finisher

Bench press

40% x 5

50 % x 5

60% x5

Pullup (note band assistance)

40% x 5

50 % x 5

60% x5

slider press

40% x 5

50 % x 5

60% x5

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

40% x 5

50 % x 5

60% x5

Squats

40% x 5

50 % x 5

60% x5

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

Synopsis

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

Round 1 60W-20R

Round 2 50W-20R

Round 3 40w-20R

Bosu SS raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM 5/10lbs

ALT dumbell snatch https://www.youtube.com/watch?v=X_-Q77POxMM 20/35

kb row on bench R-L

trx jumping lunge /trx jump squat

band step R/L https://www.youtube.com/watch?v=qqaYQ3SKzPk (mid level attachment)

3x

Reps

30 BLT https://youtu.be/nFlyrF7xS-4

30 jack press

30 alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

10 sit up get up https://www.youtube.com/watch?v=z5V-IHjnmQg

15 trx tricep ext

3x

Finisher

50 low back ext

100 crunches

Armageddon / Cellulite

Dips to failure

triple reps to secs and do isometric hammer hold so 10 dips= 30 sec hammer

hold

3x

sled Trex 2x https://www.youtube.com/watch?v=pe2_a8SCzqA

12 split squat lunge R/L on bench https://www.youtube.com/watch?v=qtTyvVHaUI8

12 Glute Bridge R/L

3x

Juggernaut 4

/in /by

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

LIFT

Deload week (focus on forum/ mobility)

upper body w lower finisher

Bench press

40% x 5

50 % x 5

60% x5

Pullup (note band assistance)

40% x 5

50 % x 5

60% x5

slider press

40% x 5

50 % x 5

60% x5

15 Single leg glute Raise R/L

15 band kick back R/L

15 land mine rdl

3x

leg curl slider

sled reverse pull

3x

Lower body with arm finisher

RDL

40% x 5

50 % x 5

60% x5

Squats

40% x 5

50 % x 5

60% x5

20 D band kick back

20 front Y raises

4x

slow cadence 5-5 kb ext 8-10 reps

5 seated curls- 5 weighted jump squats

4-4

3-3

2-2

1-1

3x

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

Warm-up (No Measure)

Zen
band lat low back

trx hip flexor R-L

Butterfly – Y stretch

bosu squat – bosu bend

Armageddon / Cellulite

7 pushup

7 lateral raise

7 bicep curl (need heavier db than lat raise)

7x

20 hip rotations R/L

20 band leg curl (slow)

3x