Barbarian Challenge

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

kamikaze (core/ drop)

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

Pre-Workout

20 foam roll IT Bands

20 band ankle rotations

CardioFusion

20-10

A. v-ups

B. jack press

4x

20-10

C. med ball knee bash R next round do L

D. bench hop (bosu platform+ small box)

4x

[put up DB]

[flip bosu]

25 min amrap

A. 45 min plate spin- 45 min hill

30 trx mnt climber- 15 trx bicep curl -10 trx jump squat

B. 200m row -ab hold 20 sec – 200 m row

C. 20 Russian twist – suicide run back pedal -run 2x – 20 Russian twist

D . 12 bosu lunge blaster R-L 24 in out jumps 30 band pull apart

ON Command

partner band lateral shuffle [purple/green]

partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

4x each swap at 2 x

LIFT

squat 8-12 rep

drop 20-30% of weight complete same number

go deeper

bench 8-12

drop 20-30% of weight complete same number

pullups 8-12

trx row

4x

15-20 20 plate press

15-20 barbell row

15-20 kb jump squat

2x quickly

25 calf raises

20 band preacher curl

20 lat raises

15 trx tricep ext

Don’t talk about it Be about it

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

Pre-Workout

low back ext

shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM

low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Warm-up

100 bicycle crunches

3 min amrap

4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups

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

Amrap https://youtu.be/dBmgRAivtTQ

4:30 min Amrap (notice MTWI)

8 kb step up R-L

16 step out https://www.youtube.com/watch?v=OOZi4N-a64Y

10 kb row R/L

10 kb swing

10/12 bosu pushup (bubble up- slow and press in)

MTWI

8 med ball slam

turf and back 3x

Last 30 sec full burpee

10/12 barbell pullups https://www.youtube.com/watch?v=wP-rKzdjVD0

15 attached band chest press

isometric barbell hold 20 sec https://www.youtube.com/watch?v=ojfI7uaKMAo

Reps

15 wall ball squat (hands behind head) https://www.youtube.com/watch?v=dpBlrmPcg2U

10 slider leg curl

5 one legged med ball slam R-L https://www.youtube.com/watch?v=BGiNaM0Dz1g

15 kneeling curls

12 Magellan tricep ext https://www.youtube.com/watch?v=akS3J9VDgBs

3x

300 workout

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

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

Reps

Sprints 5x

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Never Give Up

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

Reps

7/10 inverted Row

14 multi D lunge curls

14 monkey squats

7 kb clean press R-L

30 Russian twist

3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A

20 skaters (1 sec pause)

12-15 clapping push ups [primal]

12 bench decline situps

sled Row

3x

Guys

5 TRX lying curl https://youtu.be/kRVCEw0hd98

20 lateral raise

3x

Ladies

30 med ball squeeze

12 band kick back https://youtu.be/p_0qG6FN_ZU

sled run

2x

Monumental

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

CardioFusion

90 sec W/ 25 sec Rest

rotate each station

round 2 60 sec W/ 25 sec rest

lateral high knees https://youtu.be/LLg4POrHQVQ

spin hill

Kneling band punch R-L https://youtu.be/hzUbaMOeiRU

reverse grip ROW

Tactical band squat https://youtu.be/ImdZyv6GJ_U

2x

2 min swap at 30 sec

med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo

spin up-down-up-down

shuttle run – lateral shuffle

row – ab hold https://www.youtube.com/watch?v=oGeocSF8ifA

BOSU lunge to lateral raise R-L-R-L

1 min

lateral high knees

spin hill

kneling band punch R-L https://youtu.be/hz

reverse grip ROW

Tactical band squat

https://youtu.be/ImdZyv6GJ_U

1x

-Russian twist race – https://www.youtube.com/watch?v=RkJXHBbnFcI

3x

LIFT

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Guys

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

TRX row till falure

Wall sit hold till faliure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

35 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks

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

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

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)

Turn a negative into a positive

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

Pre-Workout

find weight for landmine row for 20 sec

20 foam roll glutes

20 band ankle rotations

Interval https://youtu.be/_wNJcuw63zw

Set 1 30 sec negative (5 rest) 10 sec positive

Set 2. 20 (5) 10 sec positive (rotate)

A. negative pushups/ pulsating pushup 2x

B. trx ab isometric hold/ synergy crunches https://www.youtube.com/watch?v=ojfI7uaKMAo 2x

C. neg pullups/jumping pullups ( mod inverted row/ row) 2x

D. wall sit (weighted) / kb jump squat https://www.youtube.com/watch?v=dpBlrmPcg2U 2x

then do one more 30 (5) 10 round

after round 3 – hit the turf

30 sec kb or db pullover

15 sec kb or db toe touch

Sec 2

40W/20 rest

attached Band chest press-squat chest press

trx undergrip row- bear hug https://youtu.be/85Miu6nhHH4?t=14s

SS lunge kick back – https://www.youtube.com/watch?v=GxrIUob_nLo [set up on Rig]

mnt sliders-snow angel plank

3x

hit the turf

2 min blitz

then

30 sec kb or db pullover

15 sec kb or db toe touch

2x

Punisher 2

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

Bootcamp

Stretch

Forced Pushups

https://www.youtube.com/watch?v=bSt2Njjo-W0

3x

beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence

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

14 bench knee tuck

3x