Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

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AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 12 Landmine Twist

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

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◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

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800m Run (Time)

Max Effort 800m Run

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

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Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
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Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

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Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (10,10,8,8,5,5)

◭ Brace core each DL.
⇳ Pick ONE ⇳

Plate Cleaver (10,10,8,8,5,5)

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Chin-ups

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Barbell Hip Thruster

◭ MAX EFFORT!!!
4x
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Finisher

∎ 15 Sled Curls

∎ 15 Rear Delt Fly

∎ 15 Heavy Pulsing Lunges [Each]

∎ 15 TRX Bear Hug

2x

Good4u Stuff

∎ 1:00 Couch Stretch[Each Side]

∎ 1:00 PVC Passthroughs

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat (5 x 5)

◭ Work up to a hard weight

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↹ Transition Movement ↹

▪️50 Band Pullapart [Unbroken]
▪️50 Air Climber [Each Side]
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Strength

∎ 12 Medball Incline DB/KB Bench [Supinated]

➜12 Decline Bench DB/KB

➜12 Flat DB/KB Bosu

3x

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Finisher

∎ 40 BB/DB Front Squats

∎ 400m Run

∎ 40 Pushups[Banded if possible]

∎ 400m Run

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