FOWYGT

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

Bootcamp

find out when you get there

MAn up

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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

go through the Nightmare to get to the dream

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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

The Chooser

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

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

Row-30 bosu lat step/ 30 bosu mnt climber /30 bosu crunches

2x

Spin up -suicide 30 Russian twist ) suicide

2x

300 Run -10 leg curl sliders 10 med ball slams until run is done

2x

side plank raise 15-15 sec hold R-L

FWD skater w med ball (turf2x) https://www.youtube.com/watch?v=P047Bohz084

50 punches https://www.youtube.com/watch?v=WC0JJ0pFzP8

2 min seated spin

30 band pullapart

300 skier swings skier swings- https://www.youtube.com/watch?v=FLh-14B8QRA

3x

Stretch

HTF 2

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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

The Grind

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

CardioFusion

45sec 3x

A med ball diagonal knee chops R/L Med Ball Jumps squats

https://www.youtube.com/watch?v=aSV2NpX04rc

B battle jacks-rope punches ski jumper

spin tread climber- hill – tread climber

C rip saw – punches R/L https://www.youtube.com/watch?v=CRCsdkRZ19c

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

D bosu spider man- bosu upside down crunches -bosu pushups

20w -10r

med ball slam (high knees) 3x

rope bat raise (fake jump rope) 3x https://www.youtube.com/watch?v=DwGU4CUs500

band jumping pull 3x https://www.youtube.com/watch?v=Ppa7uKn9ne0

Slider sled 3x

45 sec 3x

A reverse lunge slam https://www.youtube.com/watch?v=HN0vu5nVZiw

fwd backward med ball slam

B spin tread climber/ hill / tread climber

C trx karoke lunge/ trx pushups /karoke lunge

D sea saw slider – fwd back ward bear crawl (no slider)

LIFT

1-4 cadence dips

20-30 band kick back

single leg glute raise R-L

box step 3 negative then 7 positive R-L

3x

elevator squats

15-25 curls to lat raise https://www.youtube.com/watch?v=jP8WgiDOoz8

3x

15 band leg curl

partner land mine glute raise https://www.youtube.com/watch?v=lFOeUGqRdVk

8-12 close grip bench

chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

3x

walking SRDL https://www.youtube.com/watch?v=o6B7KaAx2lM

Walking lunges

2x

warm up

15*20 chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

15-20 band Row https://www.youtube.com/watch?v=vZqUgSGhRlI

20 landmine twist

2x

3-5 Neg Pullups

8-12 undertaker row w landmine R-L

Bench Press 8-6-4-4-drop set 15-20

4x

8 negative chest fly

15 close grip landmine press

25 bench leg lift

2x

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

10-15 RDL

10-12 bench curls

4x

FGB

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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

FEAR

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 jumping pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

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

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x

Hulk

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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 100 reps @ 65%

band chest press 100 reps

Girls

8-12 squats

pullups

4x

3 neg ghd- 8 pos

15 BSS https://youtu.be/qtTyvVHaUI8

12-15 bent over row

3x

deadlift 30 reps

inner thigh 3x

CardioFusion

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

https://youtu.be/Pvh4HKVOhew

50-10

skaters /lateral shuffle/ lat touch n jump 2x

spin seated sprint 2x

gorilla crawl / windmill slam 2x

trx pushup / lunge kick R (next Round L 2x

2x

Amrap

15 primal superman or superman http://www.youtube.com/watch?v=Njwmr24Iacw

40 superman calfraises https://www.youtube.com/watch?v=teydESwqebU

Hulk Carry (double front rack farmer carry turf)

Row 300

hulk smash -turf https://www.youtube.com/watch?v=Imn4LHxansQ

spin w pull apart 30-30 hill 2x

bounding relay race

Become Better

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

Bootcamp

7 min amrap

14 karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E

landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

7 close grip trx row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

15 band slider r-l

3 burpee to med ball slam

band woodchoper 15 r-l https://www.youtube.com/watch?v=m4raXMlPok8

3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

12 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

12 curl press on bosu

12 tactical band squat https://www.youtube.com/watch?v=ImdZyv6GJ_U

3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4

3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

Lengthen 3 (No Measure)

TRX lunge twist R

butter fly

L

Y stretch

Squat hold