Gambler

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

Bootcamp

Reps will be derived from number of card

Diamonds band resisted push-ups -pushups

Hearts KB Row

Spades TRX knee tuck

Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges

Joker – trainer Choice

After Card 32

Diamonds burpees w pushup

Hearts TRX Row

Spades bicycle crunches

Clubs goblet squat

Joker – trainer Choice

Dodge-ball

Freeze Tag

Tic Tac Toe

conquer

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

Metcon (Time)

Team work 2 (Time)

Rules:

1P means one partner works at a time. on 1P- Partners can portion reps any way they want

Both partners run 100 yards at min

4, 8, 12, 16, 18,

10 (5 each)]Bomb Throw- Burpee

1P- row 500

60 yards farmers walk- invisible chair

40 (20 each) situps-plank

1P- 100 rope switch step

40 bench dips(20 each) – half burpee

1P- 6 sled pushes (3 each)

4x

1 P- 200 calf raises

Hustle for the muscle #2

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

CardioFusion

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

1x

Game soccer sliders https://www.youtube.com/watch?v=e64Pb4_sqAE

Team Squad

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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 x foam roll glutes

Team Squad (Time)

45 Jumping pullups

45 wall ball

25 renegade row w pushups

25 box jump

4x

every 5 min both partners must do 5 full burpees each

finish with … ( exempt from burppes)

[start some teams on Row and some on Run]

800 m keg carry

1000 m row (only 1 person at a time)

Bootcamp

Lucky 7

trx curl-trx jump squat

20 low back ext

20 fire hydrant R-L

40 calf raises

2x

Time under tension

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

CardioFusion

2 min of work with 30 sec swaps

spin up / seated band punches 2x

figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min)

attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black – red

https://www.youtube.com/watch?v=hzUbaMOeiRU (2min)

row – lat raise 2x

rope plank R-L – power slam-snake 1x

http://www.youtube.com/watch?v=U8NjPAXg2j0

2x

{Dice Game 2 min]

30 blt https://www.youtube.com/watch?v=nFlyrF7xS-4 red-yellow bands

spin 2 min seated

distance hope scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

10 TRX reverse lunge kick R

L

40 rope punches https://www.youtube.com/watch?v=ics7GR95wS4

3x

Reps

Ladies

weighted wall sit 30 sec

Squats 75 reps

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

band Inner thigh 15 R/L

barbell RDL 8-12

7 gorilla landmine https://www.youtube.com/watch?v=M1iP5riwq_U

3x

40 med ball squeeze

30 reps deadlift

1x

reverse sled

weighted lunges

3x

Guys

pushup halfway hold 30 sec

60 Bench press

pick a weight you can only get 15 reps with do 30 sec wall sit the go right into squats rest 1 min Amrap till 60 reps are done

10 plate press 2 sec hold

15 leg lift

dips many as possible

x cross https://www.youtube.com/watch?v=X391MRc4by0

3x

8 min squat routine

curls/ shoulder press

60-60

Save me 3

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

Pre-Workout

40 up and over https://www.youtube.com/watch?v=isDo7DkawSk

20 foam roll upper back

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

2 lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk

3x

shuttle run 5 x

Plank hip taps https://youtu.be/K2JEEpXpXbA

3x

20 trx Jump squats

Invisible chair

3x

8/12 Atomic push-ups

bench leg lift

3x

7 clean squat & press (14 if not going heavy) (partner helps place bands on legs)

Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44

3x

Bootcamp

7×7

lateral raise

trx bicep curls

fire hydrants 7 R-L

Prom Queen

/in /by

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

The only time is NOW

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

Pre-Workout

practice starfish

foam roll IT bands

20 band ankle rotations

Interval https://youtu.be/_wNJcuw63zw

20W/10R

archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4

scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc

archer pushup L

scissor bicycles

archer pushup R

toe touches

archer pushup L

toetouches

speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

R

L

20-10

under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik

jumpin lunge

trx pushup

under-grip row

jumpinh lunge

trx pushup

trx curl

starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

jump squat

trx curl

starfish

trxjump squat

2 min blitz

touch n jump- frog jump- bw thruster- half burpee- plank hip tap

https://www.youtube.com/watch?v=Oa2dE9yk4NM

https://www.youtube.com/watch?v=SV07IkxJ_jk

https://www.youtube.com/watch?v=K2JEEpXpXbA

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

15 trx tricep ext

5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk

15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

plate spin 1;15 25/45

3x

100 calf raises

liquid awesome

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

CardioFusion

50-20

A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl)

B. lateral shuffle (band on knees) / touch n jump

C. Situps med ball b knee/ crunches w med ball

D. slider mnt climber/snow angles

3x

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

D 30 rope slam

15 side plank raise R

1 arm farmer walk L turf and back 2x

30 ropes slam

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

Breaches or Beaches

/in /by

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

Pre-Workout

20 band ankle rotations

20 external rotation 20 facepull https://youtu.be/YcyMmZqnXWk

Bootcamp

Reps

15/20 pulsating push up

20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8

30 primal over head https://www.youtube.com/watch?v=iACCG0RDW5E

3x

12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

12 pull-ups

25 band pull apart

3x

14 kb sea saw press ALT https://www.youtube.com/watch?v=093VsfMBI_w

4 kb press

14 scoops https://youtu.be/xSunE544nBM

14 holding curl R-L https://www.youtube.com/watch?v=lc76MBKx6p4

3x

Challenger

challenge 4 min time limit

row 500/650

30 box jumps

challenge 4 min time limit

60 kb swing https://www.youtube.com/watch?v=Yv69r3PYkp4&feature=youtu.be

4 sled

challenge 4 min time limit

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