Crank it

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

CardioFusion

2 min

A spin hill

B row

C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

D Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

A- slider mnt climbers

B lateral touch n jump

4x

{OR}

20-10 (2)

C Primal Row

D TRX jump squat

4x

2 min

spin hill

row

primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

C slider mnt climbers

D lateral touch n jump

4x

{OR !!!}

20-10 (2)

A Primal Row

B TRX jump squat

4x

1 min

spin seated sprint

row reverse grip

primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo mnt climber with bosu burpee on command

1x

20-10

bicycles -run n touch

4x

LIFT

ladies

2 lat raise 3 sec neg

30 med ball inner thigh squeeze

8-12 box squats

4x

partner leg curl 3 neg-5 positive

12 weighted step ups R-L

20 band dumbbell bench press

3x

20 leg lift- 10 decline sit up

20-30 barbell glute thruster

20 kb tricep ext

3x

guys

8-12 Box Squats

weighted bench Dips

20 leg lift- 10 decline sit up

4x

8-12 seated slide press then 8-12 band standing Y press

12 lat raise 3 sec neg

20 reverse fly on incline

4x

20 leg lift- 10 decline sit up

21’s curls

12-15 barbell tricep ext

3x

GO 100

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

Pre-Workout

practice spider web

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

45W-15R

bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x

spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x

lateral shuffle- med ball slam 2x

wood chopper R-L 2x

Go 100 partner (Time)

only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team

A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4

B 100 barbell pullup/ elevated barbell pullup

C 50 front rack reverse lunges 15/20 R+L=1

50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY

D 100 Situps w inner thigh flex on med ball

100 full burpee

Gains

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup)

20 kb tricep ext

A2. Row

3x

B 30 touchdowns

B2 alt rope waves

3x

15 wall ball

15 russian twist R-L

Spin up

3x

sled push pull 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

https://www.youtube.com/watch?v=DwGU4CUs500

agility one foot hop bear crawl R-L

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

Survivor

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

Reps

40sec W-20 R

A bench drop downs 5 neg/ positive leg lift {rest of time}

B landmine twist

3x

40-20 [ mnt climber during 20 sec}

C fire hydrants R

L

D supermans

2x

50 bicycle crunches

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

25 kb swings- trx leg curl 3x

12/15 atomic push ups -wall sit curls (10/20 lb min) 3x

20 jumping lunges- med ball ab hold 3x

12 kb squat press -burpee (no pushup) 3x

sled 2x- plank (w resistance) 3x

20/25 jumping pullup- half way pushup hold 3x

Game

Rock papper scissors 5 rounds

(pick penalty)

5 burpees

10 pushups

push through (stretch)

/in /by

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

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L

comrade

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

partner wall sit step off 20 steps 2x each person

https://www.youtube.com/watch?v=bjZ_141PZlo

band jack knife 20 reps 2x each person ( count twist)

https://www.youtube.com/watch?v=WuAW7d23lNA&list=UUK4Yoeflfs0OKylRzGcOxxw&index=19

round and round

/in /by

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

CardioFusion

30W-20R round 1

40-20 round 2

60-20

40-20

30-20

rotate

spin seated

row

primal sprint round 2,3 and 4 do superman after 30 sec mod primal jump squat

walk it out push-up https://www.youtube.com/watch?v=LEwYL9ULpNc

Amrap

10 V-ups

20 supermans

25 touch n jump

10 AR press R-L https://www.youtube.com/watch?v=dIX9IwUg-nE

20 skaters w med ball

ape crawl w med ball

bosu rainbow https://www.youtube.com/watch?v=0TiyXFfH6FM

60-20

spin hill

row

primal overhead squats

pushups- burpee on command

Ab finisher

LIFT

10 Landmine deadlift R-L

15 innerthigh band

3x

30 med ball squeeze

30 kb sumo squat slow cadence

3x

8-12 box squat

trx tricep ext

3x

weighed walking lunges

12 slider leg curls

Guys

Bench presses pyramid 6 sets total

15 Situp med ball throws

15-20 Dead lift

3x

50 Pullups

100 divide

Dips

rope Curls

Comrade Power

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C band BAS punches – fake jump rope 8x

D wall sit-partner high knees 4x

E decline situp w med ball throw-burpee mb throw (4x before swapping )

F in out box jump[on or off] – close grip pushup on box 4x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

it

/in /by

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

CardioFusion

3 min

(row ) (rope switch step/waves/ punches/ bat raise) (spin) ( kb skier/mnt climbers)

https://www.youtube.com/watch?v=VR6FIknkxSE

https://www.youtube.com/watch?v=FLh-14B8QRA

band sprint 3x

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

agility

3 min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

band sprint 2x

3min

(row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers)

Run 800

bear crawl

15 KB side raise R

SA farmer walk R

L

L

bicycles

2x

LIFT

leg arm shoulder work

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /65%

4x

8-12 leg curl slider/attached band https://www.youtube.com/watch?v=Xjxf05Slctg

12 weighted step ups alt

3x

12-15 tricep ext

5 reverse press

5 press

3x

1 legged glute raise R-L

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

back chest ab core work

Bench Pause reps with block

5×5

Strip set

2x

Net flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

4x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist

20 reverse grip pushups on bench 1/3 cadence

3x

100 wrist barbell reverse curls

Hard to finish

/in /by

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

Pre-Workout

20 external rotation and facepull

foam roll glutes

HTF (Time)

partner work A and B are performed together while C- D non working partner does sprint n place.

A- 24 med ball ab throw

B-40 yards lunges blue/yellow

1P C-20/30 pull-ups

1P D-30/40 atomic pushups

3x

Reps

Row 300

battle jacks 25

Run 400m

15 scoops https://www.youtube.com/watch?v=xSunE544nBM

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

20 alt trx arm curl

3 x