asymmetric loaded ladder

/in /by

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

Pre-Workout

practice clean and archer row

50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4

Bootcamp

30-20

clapping pushups

bosu crunches

attached band row

wake board jump https://www.youtube.com/watch?v=pPDPmSuDRbg

3x

asymmetric loaded ladder (Time)

do the 12 reps on the Right side for every exercise then do the Left Side and move down the ladder

12-10-8-6

Guys Purple/ Ladies Red Rx

SA Clean R

SA Press R

SA Squat R

SA Swing R

https://www.youtube.com/watch?v=jaFPvE-tX7A

SA Lunge pass R

https://www.youtube.com/watch?v=pUlTu0JM7bI

Archer Row

https://www.youtube.com/watch?v=lpEOJ9DHA5o

Finisher

60 low back ext or superman

60 rope curls https://www.youtube.com/watch?v=25F8Jimue_8

Fight

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20w-10r

TRX row undergrip row

kb squat n press

4x

20w-10r

frog jump

russian twist

4x

20w-10r

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

rope slam

4x

[rack kb and ropes]

Reps

12 trx single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs then 3 double !

sled run

15 box jumps

15 band sit ups locked legs https://www.youtube.com/watch?v=jvap2SRG72I

15 bosu pushups

3x

Do a 4th round of 15 double leg curls and sled

split

100 band pull-apart

50 superman

Team work

Play several games of freeze tag or dodge ball.

As iron sharpen iron so one man sharpens another

/in /by

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

CardioFusion

Amrap 12 min

Farmer walk 5 dead lift 4x

row 300

run 400 m

2 min swap 25 sec

batman and robin 2x https://youtu.be/h_imSaxr_Gk

sea saw slider – lat shuffle 4x

2

1 min

primal sprint

row

spin up

2x

30 sec

i go you go jump squats

i go you go pushups

2x

plank / full burpee domino race

LIFT

Guys

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

ladies

8-12 Box Squat

band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise

500 challenge

/in /by

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

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches
https://www.youtube.com/watch?v=GddwpJgy-Rg

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

Bootcamp

Amrap

20 low back ext

15 band twist R-L

20 jack press https://youtu.be/0KMlKKnd-LI

20 SNOW ANGELS

heart stopper

/in /by

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

CardioFusion

3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x

SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM

rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4

primal sprint – plyo pushups 2x

2x

Reps

15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY

sled run or band sprint

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

10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8

Spin 1 min hill

30 bicycle crunches

20 plank step offs

3x

500m Row (Time)

Max Effort 500m Row

LIFT

Guys

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

ladies

8-12 Box Squat

band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise

Fade

/in /by

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

Pre-Workout

CAPTAIN CRUNCH” (2 ROUNDS) –

20 CRUNCH

20 Med ball Russian twists –

20 REVERSE CRUNCH

fade (Time)

10/15 Atomic push ups

15 Kb Row R-L

15 box jump

3x

12 leg curl

20 Kb Swing

run 200

3x

12 KB squat press

12 TRX Wide grip Row

15 TRX jump Squat

3x

15 KB goblet squat

12 TRX tricep ext

gorilla crawl

3x

then 1x straight though blitz

300 m row

Post X-mas Calorie Killer

/in /by

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

Bootcamp

20 W/10R 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee 4 min

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings 4 min

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap 4min

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

4 MIN

HIGH KNEE RUNS/ jump rope EVERY TIME COACH SAYS

GOLD – DO 3 monkey squats

Leprechaun – 1 burpee

st patties -3 pushups

4 leaf clover – Rest

Band Stretch Routine

FGB (zen)

/in /by

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

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

FGB (zen)

/in /by

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

Pre-Workout

squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw

FGB 3 (AMRAP – Reps)

walking lunges 15/20 R+L=1

jumping pullups

kb squat press blue/red

bench hops

row (cal)

Interval https://youtu.be/_wNJcuw63zw

20w-10r

pushups

goblet squat

3x

full burpee

2x

Warm-up (No Measure)

Zen
band lat low back

trx hip flexor R-L

Butterfly – Y stretch

bosu squat – bosu bend

Relay

/in /by

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

CardioFusion

Set up a relay teams of 3

Spin – up

Row pace under 230-200

Run – 20 rope slam -20 force step https://youtu.be/snwEz201RAM

2x

1 min

windmill to mnt climber https://youtu.be/3b4V1skCLWY

rope snakes- rope cross

https://youtu.be/R0ssdeCjIRc

primal sprint

https://youtu.be/pe18VU0jqaQ

2x

Finisher

25 sec each

Band partner combo-

https://youtu.be/h_imSaxr_Gk

2x