FGB 2

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

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

15 KB RDL

20 attached band press red – black https://www.youtube.com/watch?v=aLDX5u4XN8U

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin

Apish sequence https://youtu.be/Ka_dTkcn1-o

primal sprint/ psuhups

Row- reverse Row

Band twist R-L

wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run

15 TRx knee tuck

15 TRX arm curls

BAS 1 min

Partner ab thow w burpee https://youtu.be/sVA0S_0HTWg

I go you go 1 min

jump squats

Situps

pushup

LIFT

ladies

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Fellas

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

you’ve only got 1

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

6 min amrap

10 landmine row R-L

10 squat rotating press R-L https://youtu.be/x0lHsoQf86Y?t=46s

20w-10r

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

lat steps https://www.youtube.com/watch?v=gWFjz5aZJNM

3x

6min

5 squat clean squat https://www.youtube.com/watch?v=zDdPRXnp7Ew

10 med ball slam

15 lat raise

20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

6min

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

16 kb seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

7 box jump

20 w-10 r

contra lateral https://www.youtube.com/watch?v=U68SfrqeDr4

cross over ski touches

3x

6min

20 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U

10 band jump pull

20 band pull apart

20w-10r

trx tricep ext

frog jumps

Choose your W

/in /by

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

NYR

extra credit

Lucky 7 burpee squat to high pull 35/52

Reps

12 decline situps

lunge med ball overhead

24 gorrilla rows R+l=2

12/15 atomic pushups

3x

16 decline leg lifts

16 renegade rows

6 liberty steps R-L

16 wall ball

3x

20 band twist R-L

Sled or band sprint

3x

Partner Punisher

/in /by

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

Partner Punisher (Time)

one parter working at a time

100 wall ball

1/2 mile run with sand bag or med ball (done together can swap who holds)

100kb squat press

2000m on rower

400 rope swats

120 trx Rows

Shred

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

Reps

partner up

slow cadence Dips 1-4 (to failure)

partner band sit-ups https://www.youtube.com/watch?v=jvap2SRG72I&t=2s

2x

Pre-Workout

20x low back ext

20x foam roll glutes

practice RDL in warm up

Interval https://youtu.be/_wNJcuw63zw

20W-10R with exception of A

(No Rest )

A. gorilla rows blue red https://youtu.be/VlrMysLfbjA

RDL

2 x

B. pulsating triceps lunge R

L

2 x

C. close grip pushup on handles

snow angles

2x

D. rope circles

slams

2X

Reps

10 trx knee tuck to pike OR 15 slider knee tuck

farmer walk

trx sled row https://youtu.be/3yayen-ymAs

14 landmine twist

run 300

2-3x

NYR

situps in 1 min – guy/girl with the most reps in (each class) gets point

back must touch ground elbow must touch knees

Savage

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

NYR

hang from bar

45 sec/ 75 sec

CardioFusion

3 min swap on command

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

BAS right left upper cut

kb swings

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

bosu crunches

Spin up-down-reverse spin with punches

30 sec

bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68

hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

touch down / high knees on command

2x

AMRAP

A. 1 foot hops to bear crawl 2x

15 wall ball

lat shuffle to 10 kb ext 3x

B. 7 overhead step up

14 seated driver

C. 1 min seated sprint

D. 20 SS band Row

20 band chest press

30 sec

bicycles crunches https://www.youtube.com/watch?v=VKxsh99EX68

hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA

touch down / high knees on command

2x

LIFT

5 Bench press

15-20 Dead lift

3x

12-15 reverse Bench press

15 bench leg lifts

2x

15-20 plate press

Pullups to failure

2x

10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A

3x

Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A

3x

trx tricep ext

3x

divide

30 Barbell Tricep ext

30/50 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98

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

The only time is NOW

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20W/10R

archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4

scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc

archer pushup L

scissor bicycles

archer pushup R

toe touches

archer pushup L

toetouches

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

L

R

L

20-10

under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik

karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14

trx pushup

under-grip row

karaoke lunge

trx pushup

trx curl

starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

jump squat

trx curl

starfish

trxjump squat

2 min blitz

touch n jump- frog jump- bw thruster- half burpee- plank hip tap

https://www.youtube.com/watch?v=Oa2dE9yk4NM

https://www.youtube.com/watch?v=SV07IkxJ_jk

https://www.youtube.com/watch?v=K2JEEpXpXbA

Pre-Workout

practice starfish

foam roll IT bands

20 band ankle rotations

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk

15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

plate spin 1;15 25/45

3x

NYR 100 calf raises

Winter olympic shenanigans

/in /by

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

CardioFusion

NYR

Row 500 under 2:15/150

45work/ 5 rest

skaters -ice breaker 2x ( table tilt https://www.youtube.com/watch?v=zYfpOtKIf64

olympic curling -med ball slam 2x http://www.youtube.com/watch?v=5bw3C25_LAo

spin hill – alpine climb 2x

bilathon (1 arm figure 8 walk 3 squats) 2x

1x

amrap 15 min

20 ski ropes

24 snow angles

row 200

20 half pipe https://www.youtube.com/watch?v=pPDPmSuDRbg

bob sled

salom run

LIFT

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Ladies

8-12 close grip bench press

8-12 megasoras http://www.youtube.com/watch?v=QiUYSj_XLTc

3x

band leg curl

walking lunge

15-20 db kick back

3x

30 med ball squeeze

12 step ups R-L

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 50 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 40 sec

Sled pull- sled push 3x

Wall Sit 30 sec

Sled pull- sled push 2x

Shine

/in /by

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

Pre-Workout

25 fire hydrants L-R split reps as desired

25 up and over https://www.youtube.com/watch?v=isDo7DkawSk

practice jumping pullup

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Bootcamp

40-20

Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg

bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY

sumo squat to high pull

burpee clap

3x

Shine (Time)

Split Reps as Desired

75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI

75 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog

75 Sit-up (straight legs feet under sled )

75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA

Reps

12 TRX tricep ext

15 weighted low back ext

20 band pull apart

3x