Uphill – Juggernaut 2

/in /by

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

CardioFusion

35 min Amrap

90 sec tread-climber

ape walk turf and back https://www.youtube.com/watch?v=Ka_dTkcn1-o

5 situps 5 sec halfway hold

4situps 4 sec half way hold

3-3

2-2

1-1

marine march turf back

12 wakboarder https://www.youtube.com/watch?v=pPDPmSuDRbg

12 trx squat row

12 trx lunge kick

typewriter 3x https://www.youtube.com/watch?v=MY5vgwLiSfA

5 med ball slam to shuttle run 3x

at min 15 and 35 stop and do

15 sec side plank 15 sec hold R/L 2x

30 sec synergy crunches

team row race row 1000m switch every minute

LIFT

juggernaut week 2

upper body w lower finisher

Bench press

55% x 5

62.5 % x 5

67.5 x 2 x10

67.7 x 10+

leave 1-2 reps on + set

Pullup (note band assistance)

55% x 5

62.5 % x 5

67.5 x 2 x10

67.7 x 10+

leave 1-2 reps on + set

slider press

55% x 5

62.5 % x 5

67.5 x 2 x10

67.7 x 10+

leave 1-2 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

55% x 5

62.5 % x 5

67.5 x 2 x10

67.7 x 10+

leave 1-2 reps on + set

Squats

55% x 5

62.5 % x 5

67.5 x 2 x10

67.7 x 10+

leave 1-2 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

Never Give Up

/in /by

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

Pre-Workout

20 low back raise w stretch

practice clean press

Reps

7/10 inverted Row

14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks

14 monkey squats

7 kb clean press R-L https://www.youtube.com/watch?v=DAybBJqugpg

30 Russian twist

3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A

20 skaters (1 sec pause)

12/15 clapping push ups

12 bench situps

sled Row

3x

Guys

5/15 TRX lying curl https://youtu.be/kRVCEw0hd98

20 db lateral raise

20 leg raise

3x

Ladies

30 med ball squeeze

12 band kick back https://youtu.be/p_0qG6FN_ZU

sled run

2x

Bonus Ab work

1 arm farmer carry R/L turf and back 3x

50 band twist R/L

No Fun

/in /by

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

Pre-Workout

foam roll IT band 20x

band ankle rotations 20 both ways

Bootcamp

zombie apocalypse

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

No Fun (Time)

Row 1,000 m

Run 1 Mile

Row 750 M

Run 1/2 mile

Row 500

Run 400m

Amrap to Interval

/in /by

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

Pre-Workout

pratice row kick

flat jack

trx pushup

Bootcamp

{Bands set up for band pull and primal }

A. 5 min

16 KB incline Bench or band chest press

16 leg lift

8 weighted Sit up get up

a. 20-10

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

bench dips

2x

B. 5 min

sled Fwd Back 3-5x (horizontal turf)

8 bosu compression push

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

b. 20-10

jumping band pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

4x

C . 5 min

8 gorilla rows 4 sumo squat 2x

10 V-ups

c. 20-10

Dumbell or KB Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x

L 2x

D. 5 min

15 slider knne tuck

10 TRX pushup

10 Row kick

d.20-10

primal pushup

primal sprint

2x

GUYS

turf TRX Sled KICK BACK https://www.youtube.com/watch?v=pe2_a8SCzqA

15 LATERAL RAISES

2-3X

GALS

30 ANKLE PULL APART https://www.youtube.com/watch?v=NNgcNRul_TA

30 alt fire hydrant

30 CRUNCHES

2X -3X

NEVER peak

/in /by

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

CardioFusion

pre wokout ankle rotations

foam roll it band

practice https://www.youtube.com/watch?v=dRRLx2aeAxE

4 min interval (/swap ever 30 sec)

A. seated sprint spin- stand-tread climber – reverse spin 2x

B. row-/ab hold/reverse row/locked leg row 2x

C. primal sprint /pushups/bear crawl / burpee 2x

D. lateral shuffle / horizontal Heisman R/L / med ball slam 2x

Rope race

4 min interval (/swap ever 30 sec)

A. stand/tread climber – 4x

B. row/ab hold 4x

C. jump squats / primal row 4 x

D. lateral shuffle / med ball slam 4x

Sled race

LIFT

juggernaut week 1

upper body

Bench press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Pullup (note band assistance)

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

slider press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Split 75 (should max at 15 reps)

barbell Curl

dips

split 75

low back raises

lat raise

reverse fly

Dig

/in /by

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

Pre-Workout

perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4

30 up and over

30 band pull apart

Bootcamp

MTWI compete A and B before min run out

A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc

B 16 gorilla row blue/red

4x on round 4 do jumping jack after completed reps

1 min blitz (frog jump/touch n jump/ lat touch n jump/run in place)

MTWI 4x

C 12/15 jumping pullup

D 10 landmine squat press 45/90

1 min blitz (in out crunches-bicycle crunches-mnt climber- bw thruster)

MTWI 4x

E 10/12 TRX pushup

F 10 leg curl sliders

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

A. kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

B. trx jump squat

C. attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

D. v-ups

E wall ball

F contra lateral https://www.youtube.com/watch?v=ksTafkmfku0

3x

10 min amrap

/in /by

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

CardioFusion

10 min amRap

A reverse row 300

30 skiers 15/25

20 mnt climbers

10 rower rollout

B. 90 sec spin hill

bear crawl

20 rope inside out circles

20 rope slams

run 100

C. lat band walk 3x

lat shuffle 3x

20 kb tricep ext

shuttle run w back peddle

20 lat raise 5/15

stretch

LIFT

juggernaut week 1

upper body

Bench press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Pullup (note band assistance)

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

slider press

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Split 75 (should max at 15 reps)

barbell Curl

dips

split 75

low back raises

lat raise

reverse fly

Lower body

RDL

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

Squats

60%x4 x10

60% x10+ (

leave 2-3 reps on each set (go as many as possible on 5 set) (10+)

50 leg curl slider

front loaded walking lunges turf and back 3x

50 R-L glute bridge

50 decline situps

50 bench leg rasies

Fresh Start

/in /by

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

Pre-Workout

PVS pip on IT band and calves

practice Salt n pepper

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

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

A. 24 Russian twist R-L =2

7 box jump

4x

B. 20 primal Row

15 jack press

4x

C. 15 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burppe to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

D. 1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

A. in out jumps-close grip pushups

B. Alligator chomp https://www.youtube.com/watch?v=MCKbmr0kmZA – trx bicep curls

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

C. med ball squeeze- band pull apart

D. Salt n pepper R-L https://www.youtube.com/watch?v=7QYgMjaWOfU&index=15&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

3x

The test #2

/in /by

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

Challenger

40 lunge slider R-L/ 40 pushups on toes

30 pullups

60 kb swings

90 Rope lashes

Run 100 yards 3x

30 Box Jump

40 med ball windmill

30 KB bench Row R-L

60 Band Y press

Reps

12 band leg curls

sled row

hammer hold marine march

10 curls

15 seated lateral raises

3x

To the Victor goes the spoils

/in /by

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

Pre-Workout

20 external rotation R-L

20 face pull

foam roll hamstrings

Who will drop first?

A farmer walk

crunches at failure

B halfway situp hold

mnt climber at failure

C weighted wall sit

jump squats at failure

D half way pushup hold

pushups at failure

Round after each exercise 1 (up to victor to decide fate)

band sprint -(together)

or

10 box jumps (person that drops first)

Round 2 (up to victor)

15/20 barbell pullups (person that drops first)

or 200 m run together

Round 3 (up to victor)

sled push (person that drops first)

40 kb swings together

hinge/ curl/ snatch load (AMRAP – Rounds and Reps)

10 min amrap

15 landmine RDL 85/155

20 band curl

5 roman clean R- L 25/52 http://www.youtube.com/watch?v=HQOPmEw43RQ