Lucky 7

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

Reps

L7

A. TRX pushup- knee tuck or

pushup -slider knee tuck or

pushup knees- v-ups

B. row 500 – record

L7

C. burppe – squat to high pull

D. lunge press complex

L7

E. TRX jump squat- TRX curl

L7

F. 6 inches- reverse crunch

_______________________________

1x

Amrap

Reverse sled

10 trx starfish

100 farmers walk

Dips to failure

30 band tricep ext

30 inside out rope circles

500m Row (Time)

Max Effort 500m Row

Prom Queen

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

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

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

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

Juggernaut 3.2

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

CardioFusion

32 min amrap

20 boulder squat

10 med ball slam

sled run

spin bike 1 min hill

row 300 m

30 skiers

side plank row R https://www.youtube.com/watch?v=LrVtrVhrqM8&t=7s

farmer walk R

30 touch downs

side plank row L

farmer walk L

30 touch downs

20 rope inside out circles/ 20 alt reverse lunge

20-10

med ball windmill

trx jump squat

4x

LIFT

juggernaut week 2

upper body w lower finisher

Bench press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Pullup (note band assistance)

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

slider press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 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

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Squats

50% x 5

60 % x 3

70 x 1

75 x 10+

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

attack

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

Pre-Workout

Bootcamp

60-20

split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM

bench hop/ low back ext https://www.youtube.com/watch?v=e2vTld6ZuAs

bosu pushup/mtn climbers

TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

attack Ladder (Time)

20-18-16-14-12-10

renegade row

attached band press

trx jump squat

Bootcamp

20 preacher curl

1 around the world slider https://www.youtube.com/watch?v=FjfpyDkSg9k

12 trx triceps ext

run 300

Juggernaut 3

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

CardioFusion

pre workout

foam roll calves

practice med ball chop – lunge blaster

2 min swap / 1 min

A. corkscrew / wall ball

B. spin up/ tread climber

C. lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc

D. row/ reverse row

E. Amrap agility ladder in out / 30 band punches/ 10 scissor kicks https://www.youtube.com/watch?v=WC0JJ0pFzP8

2x

2 min swap / 1 min

A med ball diagonal chop R/L https://www.youtube.com/watch?v=aSV2NpX04rc

B. spin up down every 15 sec

C. drop and pop/ flat jacks https://www.youtube.com/watch?v=n9xZNSV0Sjk

https://www.youtube.com/watch?v=0NZBlWQbT_4

D. attached band row/ attached band press

E. 20 jack press/20 mnt climbers/ 10 v-ups

2x

Stretch

LIFT

juggernaut week 2

upper body w lower finisher

Bench press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Pullup (note band assistance)

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

slider press

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 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

50% x 5

60 % x 3

70 x 1

75 x 10+

leave 0 reps on + set

Squats

50% x 5

60 % x 3

70 x 1

75 x 10+

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

Holley Grant McDonald

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

Holley (Time)

Farmers walk 100 yards 35/53

7 pistol squats R/L https://youtu.be/H0QMP81ai48

7 Pullups

Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L

One legged bound turf 2x r-l

4 Trx burpee r-l https://youtu.be/pakCSUIbvAs

20 One leg inside out rope circles r-l

3x

run 400

50 pushups

50 kb swings

1x

Countdown

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

Pre-Workout

spin or row

Interval https://youtu.be/_wNJcuw63zw

20/10

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw

4x

rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

band tricep ext

4x

trx jumping lunge

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

All I do is win

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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 external rotation

Warm-up

isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY

25 sec R

L

throw bridge 25 sec R

L

then 15 sec

Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk

bicycles 30 sec

mnt climber 30 sec

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

4 min ( pick) 5

8 trx pullups

15 kb swings

Emom wall ball (no rest) do 5 burpee on every min

10 box jump

5 ball slams

20 rope switch step

12 over head squad ( get deep)

10 Leg Curl Sliders

20 band tricep push downs

12/15 pushups

sled or sprint 30 yards

Emom Wall Ball (AMRAP – Reps)

ever min do 5 burpees (no pushup) the proceed to Wall ball record total number of wall ball, stop at 4 min

Lengthen 3 (No Measure)

TRX lunge twist R

butter fly

L

Y stretch

Squat hold

Bang

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

Girls Quad killer- high volume
Guys – high volume upper body

Pre-Workout

20 band ankle rotation

Interval https://youtu.be/_wNJcuw63zw

20W-10R

wall ball/ jump rope 4x

spin 1-4 seated 5-8 standing seated a little tension lots of speed

Rope switch step/ in out jump https://www.youtube.com/watch?v=VR6FIknkxSE

Row 8x

50W-10R

pushups/half burpee

frog jump/ab run

contra lateral mod or fatigue bicycle crunches https://www.youtube.com/watch?v=ksTafkmfku0

lateral touch n jump- squat jump

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

2x

Save me

200 yard Run- reverse Row machine 4 min

bear crawl lateral shuffle – spin bike 4 min

15 TRX Curls15 trx jump squat – Situps 4 min

Guys

Bench Press 8-12

Squats 15

4x

Pullups failures

Standing press 12-15

3x

Dead lift

farmers walk

Dips to failure 3x

Girls

TRX leg curls

Deadlifts 12-15

4x

3 Negative pullups

12-15 bent over rows

50 calf raises

3x

8 min squat routine

100 walking lunges

Back Squat (15-20 4x)

Deadlift (12-15 4x)

Bench Press (8-12 4x)

Back Squat (8 min squat routine )

lean out

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

Interval https://youtu.be/_wNJcuw63zw

40W/20R

Burpee to rope slam 1/7

Bound high knees backward [width turf]

band Y press [at fatigue use legs] https://www.youtube.com/watch?v=C9ODjKG9Row

kb row R/L [go heavy ]

3x

30W/20R

Reverse lunge alt rope wave https://www.youtube.com/watch?v=-tph2iKUr3s

TRX Tricep ext

attached band row (SS) https://www.youtube.com/watch?v=rOX1ML3sZmc

KB jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA

3x

[add PVC pipes for curls]

Reps

30 Russian twist small med ball

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

25 attached band curls

20 kb tricep ext

8 rower roll-out 3 sec hold https://www.youtube.com/watch?v=EtPi1_dQTIg&t=3s

band sprint or sled run

Run 200

3x