wall ball Relay

/in /by

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

Pre-Workout

practice ski jumper

PVC pipe on calfs

CardioFusion

Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving

20 rope slam -20 bicep curls on bosu (starter)

Spin – up

Row pace under 230-200

figure 8 farmer walk

2x

1 min

windmill to mnt climber https://youtu.be/3b4V1skCLWY

rope snakes- rope ski jump https://www.youtube.com/watch?v=Xw8BcBNQD0M

primal sprint

BAS – 3 BW squats on command

2x

relay (wall ball is the “torch” have to pass to each station before moving )

sled-15 wall ball Starter

Spin up down

row

bosu lat

2x

1 min

bosu crunches -bosu mnt climbers

3 wall ball slam to burpee

BAS – 3 BW squats on command

side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow

2x

box ball or other game of choice https://www.youtube.com/watch?v=wukaYNPfQ6U

soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE

The Test

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

40-20

rope in out

winged push ups https://www.youtube.com/watch?v=62x-4qKAq5o (last 10 sec wide grip push-up)

attached band row(squat row last 10 sec )

wall ball

3x

Challenger

45 KB Row R-L

60 KB Swings

row 500 m

40 box jumps

80 kb tricep ext 20/yellow

80 trx jump squats

50 band over head squat

50/75 pushups

Terminator

/in /by

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

Pre-Workout

practice RDL https://www.youtube.com/watch?v=dx6oSw0-sFU

TRX superman https://youtu.be/def8bUJpXlM

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

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

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

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

Bootcamp

option of

Robo Arms

20-17-14-11

trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

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

OR

I’ll Be back

800 m run

JukeBox

/in /by

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

Bootcamp

20-10

A. Band Bunny Hops https://youtu.be/8wxv6K-51tI

SS Band Row

4x

1. Sally up-down ( pushups)

20-10

B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25

Band sumo squat to high pull https://youtu.be/17CTGgK5k2U

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

in out hops straddle plate or small box

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Broken 7×7

/in /by

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

Pre-Workout

20 low back ext

20 x foam roll glutes

Broken 7×7 (Time)

Do 7 reps and 7 rounds of each letter

A. goblet squat green/yellow

med ball slam

B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM

db curls

C. TRX pushups/ TRX undergrip Rows

D. kb press red/blue

box jump

Reps

[loop attached band]

10 monster slider R-L https://www.youtube.com/watch?v=S_iG4qdmNQE

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

25 inside out rope circles

15 lateral raises

25 band over head tricep ext

3x

Crank it

/in /by

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

CardioFusion

2 min

A spin hill

B row

C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

D Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

A- slider mnt climbers

B lateral touch n jump

4x

{OR}

20-10 (2)

C Primal Row

D TRX jump squat

4x

2 min

spin hill

row

primal sprint/ 3 kb raise on comm and https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo (bear crawl-5 pushup platform-lat back)

1x

20-10 (1)

C slider mnt climbers

D lateral touch n jump

4x

{OR !!!}

20-10 (2)

A Primal Row

B TRX jump squat

4x

1 min

spin seated sprint

row reverse grip

primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o

Bosu Combo mnt climber with bosu burpee on command

1x

20-10

bicycles -run n touch

4x

LIFT

12 lat raise 3 sec neg weighted bench Dips

30 med ball inner thigh squeeze Box Squats

8-12 box squats 20 leg lift- 10 decline sit up

4x 4x

partner leg curl 3 neg-5 positive 8-12 standing military press 8-12 band Y press

12 weighted step ups R-L 12 lat raise 3 sec neg

20 band dumbbell press 20 reverse fly on incline

3x

abs

20 leg lift- 10 decline sit up 20 leg lift- 10 decline sit up

20-30 barbell glute thruster 21’s curls

20 kb tricep ext 12-15 barbell tricep ext

3x 3x

Decide

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up

7 min amrap

12 Kb rows r-l

12 Floor press w glute raise https://www.youtube.com/watch?v=RNMDO5lUSaA

12 wall ball

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

Squad member decides on final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

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

Failure is success

/in /by

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

CardioFusion

Save me 15 min

15 situps with db press- bosu lateral https://www.youtube.com/watch?v=PDq1vupws5M

row 250- spin stand

5 figure 8 run – gorilla wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96

amrap 20 min

12/ 20 bosu pushup https://www.youtube.com/watch?v=BYylpuApRGY

spin w med ball 1 min https://www.youtube.com/watch?v=_zXfC_RIQ_U

20 supermans

row 1 min

20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk

10 trx knee lift https://youtu.be/LuqrKMm8Uz0

20 TRX in out squats https://youtu.be/whLJm-IiQOU

3 min blitz

Day 2

30-30

med ball slam- bicycle crunches 2x

spin bike 30-30 stand – sit 2x

bosu mnt climber – bosu jack rabbit 2x

row machine 30-30 2x fast- slow

1 min

spin pull apart

situps (med ball inner thigh)

row

trx alt https://www.youtube.com/watch?v=qjUKXzpfN5c

lat shuffle med ball slam

ankle rotations

stretch

LIFT

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

12 R-L band bench crossover

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

10 squats

20 jump lunges

15 band leg curls

15 RDL

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

20 leg ext

3x

Guys

8-12 Pullups

8-12 Squats

3x

TRX row till falure

Wall sit hold till failure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

30 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

pursuit

/in /by

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings yellow/ Green

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

8x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks

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

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

Armageddon / Cellulite

Split

100 band Trex https://www.youtube.com/watch?v=S3LBfRaVlFI

100 Band Curls

12 R-L bosu one legged sliders https://www.youtube.com/watch?v=KIykmgx9FsY

7 R-L slider bosu circles

2x

15 band inner thigh R/L

2x

Ed

/in /by

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

Pre-Workout

kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw

Think of KB row R as a station and kb row L as a station.

30W-20R

A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A

B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc

L

C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A

3x

30-20

A. TRX wakeboard https://www.youtube.com/watch?v=pPDPmSuDRbg

B. KB swing

C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk

D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM

3x

amrap

15 side plank row https://www.youtube.com/watch?v=7D1ccSIOIJM

30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo

30 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg

2 lat shuffle to 10 tricp ext 3x https://www.youtube.com/watch?v=0wX31m10NwQ

10 windshield wipers https://www.youtube.com/watch?v=u0dXRC0nCuo

after amrap do 100 superman calf raises https://www.youtube.com/watch?v=teydESwqebU