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

/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

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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

Juggernaut 5.2

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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

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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