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

Uphill – Juggernaut 2

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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

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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

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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

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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