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

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

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

Pre-Workout

20 R-L band ankle rotation

PVC IT band until pain goes away !

1-Mile Run (Time)

Max Effort 1-Mile Run

HTF 2 (Time)

1 mile run

1x

10 pullups

12-20 atomic pushups

farmers walk 100 yards

15 band overhead squat

4x

800m run

*every 5 min excluding runs you must stop and complete 5 burpee

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

FGB (AMRAP – Reps)

jumping pullup

sit-ups w med ball b knee

kb sumo to upright row

band Y press

Box jump

Bootcamp

Easter Egg Hunt

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

LIFT

GUYS

12-10-8-6-6-8-10-12 bench press 8x

12-10-8-6-6-8-10-12 Squats 8x

deadlift 30 reps

inner thigh 3x

CardioFusion

kb ab sequence 30 sec each then (round 2# 20 sec each )

https://youtu.be/Pvh4HKVOhew

bounding relay race

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

CardioFusion

2min swap every 30 sec

lat shuffle- plank jack to leg lift 2x https://www.youtube.com/watch?v=6OWm1zsdgg0

rower -Arnold press 2x

Spin up-down

banded warrior R-L https://www.youtube.com/watch?v=NPmVVo4Ag2Q Band twist R-L

AMRAP

3 bear crawl combo https://www.youtube.com/watch?v=A_z2qnnazkY

3 lat shuffle tricep 10 ext 3x

10 med ball slam

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

SA farmer walk green/Yellow

LIFT

5 Bench press

15-20 Dead lift

3x

ladies

Amrap

turf KB lunges

12 slider leg curl

12-15 dips

12-15 box barbell Squat

10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4

Step ups

preacher curl