lean out

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

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

high knees- burpee on command

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

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

NYR

Robo Arms

20-17-14-11

trx tricep ext

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

OR

35 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

Game

Solom Relay Race

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Armageddon / Cellulite

10-12 reps seated press

20 alt curls (neg)

3x

15 band raises

15 lat raise

2x

12-15 band leg curl

8 -10 one legged get up

15 band glute kick back

R-L

2x

gears

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

CardioFusion

250 row

farmer walk

3x

20 step ups

8 renegade row w pushup

3x

spin 1 min sprint

15 jack press

3x

30 lateral bosu

10 trx leg curl

3x

Faster people Spin up down ever 15 sec (till everyone is done )

band bound

batman ans robin

band bound

batman and robin

Become Better

/in /by

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

NYR

lunge press sequence

Lengthen

Lengthen 3 (No Measure)

TRX lunge twist R

butter fly

L

Y stretch

Squat hold

Hustle for the Muscle

/in /by

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

CardioFusion

4 min amrap

A. spin up – treadclimber on command

B. row regular grip – reverse grip

C. 15 Band SRDL – hand agility walk R -L

D. step ups – plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y

1x

20-10

A. DB curls on bosu

bosu lat step

3x

20-10

B. sea saw plank https://www.youtube.com/watch?v=wlDHRqy4434

touch down https://www.youtube.com/watch?v=jTSTBvE_rRc

3x

20-10

C. rips saw https://www.youtube.com/watch?v=CRCsdkRZ19c

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

3x

20-10

D. rope punches

in out rope slams

3x

2 min amrap on command

A. spin up – treadclimber

B. row regular grip – reverse grip

C. one foot hope R-L / hop scotch / in out

D. bosu mnt climber 1 min – bosu crunches 1 min

1x

LIFT

Reverse Lucky 7

Bench 7-6-5-4-3-2-1

(weighted if possible) Pullups 7-6-5 -4-3-2-1

On set 3 ,2,1 do negatives for bench and pullups

Lucky 7

Squat add 10 lbs every set 7-6-5-4-3-2-1

Kb/db seated shoulder press 14-13-12-11-10-9-8

7 rounds of 7 (fast as possible)

7 Close grip push-up on handles (can go on knees )

7 Seated db curl

7 Trx jump squat

7x

Thursday

Warm up

low back raises

7 RDL and T holds R-L https://www.youtube.com/watch?v=4PIJb8dHgXk

20 fire hydrant R-L

20 bench Russian twist slam

10 bench situps

45 sec wall sit hold

10-12 deep box squat @ 65%

4x

10 barbell roll out

12-15 RDL use wrist wraps !

8-12 Undertaker row R/L

https://www.youtube.com/watch?v=s_elM3ciI8g

3x

20 primal band row https://www.youtube.com/watch?v=fitYOVa7SFg

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 R/L Cross over step https://www.youtube.com/watch?v=2u-8FNBy6Ik

4x

Lose your excuses and you will find results

/in /by

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

Pre-Workout

find weight for bench press 12-15 reps

find weight for landmine oblique twist

practice rdl

NYR

1 min full burpee

18/22

Bootcamp

40-20

A. leg curl slider

B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

3x

C. Bench press or floor press

D. Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

A. SS band row

B. Trx tricep ext

3x

C.seated reverse fly

D. Sumo squat to high pull yellow / green

3x

[set up green/purple bands}

AMRAP

8 Band RDL https://youtu.be/VfUatHK-0nA

12 attached band swing

Sled run

12 leg lift

12 landmine oblique twist

15 kb tricep ext

Challenger + go

/in /by

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

Pre-Workout

Challenger

Row 500/ 650

20 box jumps 20/30

60 jumping lunges

40 wing push ups

20 Burpee

50 overhead Squats

30 pullups

60 kb swings

40 wall ball

10 med ball get ups

Run 100m 3x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

Kettlebell Hell

/in /by

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

NYR

extra credit just for showing up on KB hell day

Kettlebell Hell (Time)

15 KB Row R-L 26/53

25 KB swings 35/53

run 200 yards

3x

10 kb squat press 26/53

10 TRX leg Curl

sled

run 100 yards

3x

12 sumo squat to high pull 35/53

15 weighted step ups R-L (med ball above head)

Run 300 yards

3x

15 KB Row R-L 26/44

25 KB swings 26/44

10 KB RDL

run 200 yards

10 kb squat press 26/53

sled

run 100 yards

12 sumo squat to high pull

15 step ups R-L

Run 300 yards

Go getter

/in /by

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

NYR

Sprint full turf and back 3x

under 27 sec guys

under 31 sec for ladies

CardioFusion

20-10

bosu mnt climbers 4x

spin 4x

seated alt rope swat 4x

trx lat jump squats 4x

Row 200

bear crawl fwd backward 3x

15 side kick R-L https://www.youtube.com/watch?v=ED4cOg6KRLQ

10 baby tranning https://www.youtube.com/watch?v=eR050O0FxM4 use bench as mod

30 spin lateral raise

20 kb gorilla row

bosu clock jump 3 jumps at 12-3-6-9 https://www.youtube.com/watch?v=yF4G7FBwD2Y&list=PLSSw_L0vYTpOdH73Tm3BCrlWcIKAwrcOj

30-20

bosu mnt climbers

spin

seated alt rope swat

trx lat jump squats

1x

zombie apocalypse

2x

LIFT

8-12 incline bench press

deadlifts

3x

bench press 21 close grip with blocks

3x

50 pull-ups

12 barbell triceps ext every break from pullups

60-60 divide

rope curls

lateral rise

Ladies

barbell squats 3-1 pulse first 10 reps / last 5

partner leg curls 3 neg-8 positive https://www.youtube.com/watch?v=_x-oS6tAVjU

3x

25 med ball inner thigh squeezes

12 kb cross over lunge R-L http://www.youtube.com/watch?v=vXeuuG9W49w&t=5m37s

12-15 barbell deadlifts

3x

reverse sled

50 calf raises

3x

comfort threshold

/in /by

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

NYR

wall sit 1:30 or longer

Warm-up

Bootcamp

max pushups

then do max number X 3 in primal pushups

wall sit to failure

then divide secs/ 2 for goblet squat reps

Plank with 45 lbs plate

Seconds to reps for SS band row

Max pushup 1 min (AMRAP – Reps)

wall sit to failure (Time)

ladies 70 lbs plates on legs

guys 115 lbs

Interval https://youtu.be/_wNJcuw63zw

60-20

seated 3 curl- jumps squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

4 skaters 8 kb tricep ext https://www.youtube.com/watch?v=0wX31m10NwQ

hand walk -lateral https://www.youtube.com/watch?v=YJH8HXEUUFE

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

3x

2 min blitz

Lengthen 2 (No Measure)

Bench Thorax

hamstring band

winged foam roller

Hip hold R

L