RED WHITE and BLUE

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

RED WHITE BLUE (Time)

Eccentric moves should be done in 1-4 cadence

(10 Starjumps, 10 Fireworks, 10 Star crunches)

https://www.youtube.com/watch?v=wiqWykMv-64

RED

Renegade Row w pushups 10

Eccentric pullups 5 (mod barbell )

Dumbell Jack press 15

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

White

Wall ball twist on knees 12 R/L

Half burpee 15

Inverted row 10

Tricep pushdown 25

Eccentric Push-ups 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

BLUE

Bird Dog w band 12 R/L https://www.youtube.com/watch?v=8pbutIJkyLE

Lunge w lat raise R/L 20 https://www.youtube.com/watch?v=D_WizcTCmIM

Undergrip row 300m

Eccentric TRX Leg Curl 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

Fire Training

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

CardioFusion

2 min (go hard) on second round go 1 min

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

C. row row crunches https://www.youtube.com/watch?v=hbIOOlgLyXQ

D. Band punches and kicks https://www.youtube.com/watch?v=vdtIu3RSxO0

2x on second round go 1 min

50/10

A. Magellan https://youtu.be/uwE2cR5oK70

B.pledge pushups- slider mnt climber

C. Lunge to SRDL R full 50 sec

Lunge to SRDL L https://youtu.be/ClHDlIZFb7A

D. band upright high pull – jump rope

2x

1 min

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

C. row

D. Band punches and kicks

Reps

15 trx curl w med ball squeeze

15Fire hydrants

15 Super mans w 1 sec hold

2x

LIFT

Upper

Bench

2×5 heavy as possible

Bench Press at 60%

30 sec rest

4x

10-12 slow cadence kb incline press

8-12 RDL

3x

8-12 slider shoulder press

farmer walk

10-15 chest to bar jumping pullup

3x

75-75 (max reps 12)

dips

Barbell Curls

Lower

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

do 200 crunches then repeat first section

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

8-12 close grip bench

20 band tricep ext

12 attached band kickback (use low attachment)

3x

15-20 lateral raise

lunges distance

10-3 sec pause squats

3x

20-10

jumping lunges

Light em up

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

Pullups to Failure (AMRAP – Reps)

Reps

12 Bulgarian Split Squat Lunge R-L – https://www.youtube.com/watch?v=qtTyvVHaUI8

20 one trx handed jump squats

25 kb tricep ext

pullups to failure

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

Run 300

30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU

4x

finisher

ladies

divide

40 firehyrdrats R-L

40 low back ext- superman’s

guys

60 bicep curls

60 dips

Broken 7×7

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

Pre-Workout

20 low back ext

20 x foam roll glutes

Broken 7×7 (Time)

Do 7 reps and 7 rounds of each letter

A. goblet squat green/yellow

med ball slam

B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM

db curls

C. TRX pushups/ TRX undergrip Rows

D. kb press red/blue

box jump

Reps

[loop attached band]

20 band slider R-L https://www.youtube.com/watch?v=FAzuEebR24U

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

25 inside out rope circles

15 lateral raises

20 band over head tricep ext

3x

Failure is success

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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 (focus on height)

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

20 leg ext w landmine

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

FGB 2

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

Pre-Workout

practice kb swings- https://www.youtube.com/watch?v=zb2cMTvIhI4

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

10 TRX knee tuck 20 trx mnt climbers Slow

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

15 Landmine or KB RDL

30 attached band press https://www.youtube.com/watch?v=KDweewCM7Fk

30 band push down purple/ black https://www.youtube.com/watch?v=WSOQazmtFLo

30 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU OR Russian twist Feet on wall

3x

Failure is success

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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

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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

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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

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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