Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ Coaches Choice Abs

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Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

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∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

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∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

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∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

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◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 7:00 AMRAP

∎ 16 Dips

∎ 16 V-ups

∎ 32 Bicycle Crunches

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◭ 7:00 AMRAP

∎ 15 Partner Rope Curls

∎ Band sprint [2 Turf Per Person]

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◭ 7:00 AMRAP

∎ 15 OH DB Tricep Extension

∎ 45s Reverse Assault Bike

∎ 30 Touchdown

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◭ 7:00 AMRAP

∎ 15 Reverse Grip Tricep Pushdowns

∎ 5 Dragon Flag or 15 Leg Lift

∎ 5 Burpee Slamball

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◭ 7:00 AMRAP

∎ 10 Alternating Seated DB Curls [Each Side]

∎ Punch and Kick until Fatigue

∎ Farmer walk [2 Turf]

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❆ Group Cooldown ❆

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Assault Bike [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

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∎ 2:00 Coaches Ab section

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◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only]

Repeat on Left

✲ 1 burpee penalty for dropping. Between Rounds.

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◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right]

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◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad