Testing yourself

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

Pre-Workout

foam roll quads and upper back

CardioFusion

Spin up-down 3 min on command

50-10

pogo jump R-L

Push-ups w toe touch http://www.youtube.com/watch?v=mG_HOxVQVLY

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

Lateral touch n jump- ab run

5 crunches- get up combo

Row- reverse row 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

(BAS) or Band punches – KB Swing 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Bosu lat- bosu mnt climber 3 min on command

50-10

pogo jump R-L

Push-ups

lunge blaster

Lateral touch n jump- ab run

5 crunches- get up combo

Butt and gut burn out

15 rower roll out

15 plank kick out R-L http://www.youtube.com/watch?v=d_SQx2o26bU

15 reverse hyper or low back ext http://www.youtube.com/watch?v=nxpDR73Fj7M

15 bosu glute bridge R-L

3x

LIFT

bench press

5×3 (20 band pull apart between each set )

3×5 (8 Hercules curls between set) http://www.youtube.com/watch?v=LwAkXvPmI_k

2×10

6-10 one arm triceps ext R-L http://www.youtube.com/watch?v=Jd27lcC1VzI

3x

5 chin up 3 sec hold then neg down

15-20 reverse fly

3x

8-12 Dips

Dead lift

3x

slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

farmer walk w trap bar

Ladies

weighted wall sit 45 sec

4 Squats pulse 5-1

25 landmine leg ext https://www.youtube.com/watch?v=KkMqJ6ndODw

band dumb/ bell bench press https://www.youtube.com/watch?v=uQdM5CFBTdo

3x

30 band triceps kick back

10-12 advanced slider http://www.youtube.com/watch?v=Xjxf05Slctg

rolling squat band on knees

10 Bosu glute raise R-L

3x

10 combo lunge to RDL R-L

https://www.youtube.com/watch?v=ClHDlIZFb7A&index=21&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

20 bicep curl to lat

3x

Not for the weak

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

Pre-Workout

20 band ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek

PVC pip IT band and calf

Warm-up

15 TRX knee tuck- 30 trx mnt climber

8 deceleration raises https://www.youtube.com/watch?v=4d1PFFlbL5o

Run 300 yards

2x

Reps

A atomic pushups guys 12/18

B 15 box jump

3x

C15 Kb press

D10 pullups

3x

Reps

A 20 Renegade Row alt R-L

B10 TRX Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o

3x

CKb walking lunge 30 yards

D 30 band pull apart

3x

Interval https://youtu.be/_wNJcuw63zw

Finisher

20-10

trx jumping lunges

primal 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

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

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

Decent to Ascent

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

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

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

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises

If your already here you might as well go 100!

/in /by

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

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

Shred

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

Interval https://youtu.be/_wNJcuw63zw

40-40/20 (do a 40 sec b 40 sec rest 20 then repeat)

A.

a. gorilla rows

https://youtu.be/VlrMysLfbjA

b. RDL

3x

B. trx tricep ext

3 pulsating jumping lunge

3x

C. med ball leg curl

band overhead squat or primal

3x

D. Landmine SS Press R/L

3x

Reps

10 trx bicep curls negative 4-1

A. 10 1-4 cadence Dips

B. 20 Attached band chest press

20 landmine twist

C. trx sled row

D 300 run

3x

partner up

40 Band resisted situps https://www.youtube.com/watch?v=jvap2SRG72I

multi D band walk (turf) https://youtu.be/CqKo4RH5YIA

Fly wheel

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

Pre-Workout

practice banned warrior

CardioFusion

2 min (swap at 30 sec)

A. banded warrior R- L-jumping band pull- BLT

https://www.youtube.com/watch?v=NPmVVo4Ag2Q

https://www.youtube.com/watch?v=nFlyrF7xS-4

B. Row/reverse grip/Ab hold/Row

C. kb lat lunge to Row – Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

https://www.youtube.com/watch?v=rtejQTNvPe8

D. Spin med ball press- spin hill 1x swap at 1 min)

_____________________________

2x

Amrap

A. 10 plank side row R-L [red/black w low attachment]

figure 8 run

B. 4 ladders -hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

lat shuffle to med ball slam 1-3 slam / 3x each round

C. 12 Rower roll out

8 R-L w 2 sec hold BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

D. run 300

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

100 sled kick back

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mine RDL

15 band bnech kick back

30 med ball squeezes

2x

ab implosion

/in /by

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

Bootcamp

Amrap 4 min

A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg

15 bosu bicep curls

20-10

V-ups

bosu mnt climber

2x

Amrap 4 min

B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY

20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E

20-10

TRX jump knee tuck-isometric ab hold

4x

Amrap 4 min

C. 12 leg curls sliders

12 box jumps

20-10

bench leg lift

plank hip tap mod for low back issues

4x

Tick-Tock (Time)

Split

4 sets Around the clock push ups https://www.youtube.com/watch?v=Sd9yOJoWTDY

Run 800

50 crunches

50 sump squat to high pull green/yellow https://www.youtube.com/watch?v=yjh2-gR6ijw

FOWYGT

/in /by

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

Bootcamp

find out when you get there

MAn up

/in /by

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

Pre-Workout

30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk

20 face pulls

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20w-10r

trx jumping lunges

pushups Beast mode add resisted band

4x

I GO – You GO

15/20 jumping pullup

12 Kb Squat press

Band Sprint

5x

resting partner does crunches every other round so rounds 1,3,5

Reps

25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 TRX curls

15 landmine RDL 45/75

kb walking lunge turf 1 way

25 Band pull apart

15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308

3x