Flash Dash

/in /by

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

Pre-Workout

band ankle rotations – https://www.youtube.com/watch?v=_bSwAqfY_ek

pvc it band


NYR

Do not drop on Sally

CardioFusion

4 min on command

spin hill-sprint

bosu mnt climbers- bicep curls

ski jumper- snake https://www.youtube.com/watch?v=Xw8BcBNQD0M

primal sprint -kb tricep ext

1x

Amrap

row 300

24 wall dead bug https://www.youtube.com/watch?v=B7LF53GWxkA

BAS squat J-J-J-J 5x

primal bear crawl 15x

20 bosu crunch https://youtu.be/JN28BvDP0yA

40 lat raise seated Spin (REVERSE DIRECTION ON BIKE)

20 reverse lunge to band pull apart

40 rope lash

sally up sally down W situp hold

LIFT

warm up rope circles 20

30 deadlift

10 mid back stretch

10 trx squat hold

Ladies

6 min squat routine

isometric ab hold during rest https://youtu.be/ojfI7uaKMAo

5 partner leg curls negatives

TRX split squat lunges 12

3x

barbell glute raise 20

Reverse Sled

3x

10 R-L Monster slider https://youtu.be/S_iG4qdmNQE

20 KB Sumo squats

2x

50 each side vertical band adduction https://youtu.be/EB1wGv8MZN8

Guys

8-12 Bench Press

15 decline sit ups

4x

12-15 box Squats

20 plate press

3x

20 RDL

15 incline bench

3x

20 Shrugs

farmer walk

15 lateral raises

3x

CardioFusion

Flash Dash

30 min Amrap

sled pull-push

15- primal push-up to 4 mnt climber

run 300

Rope cross https://www.youtube.com/watch?v=R0ssdeCjIRc

250 Row

5 figure 8 run

Crime fighting Spin ( 100 punches w db)

1 min sally pushup

1 min sally squat

1 min reverse of song sally hammer curls (watch squat hold on squats)

2x

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row kb row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

fast as possible

100 band triceps ext

sally hammer curls 2 min

Ladies

sled kick back

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

15 band leg curl

8-12 RDL

3x

10 R-L lunge to rdl https://youtu.be/ClHDlIZFb7A

2x

fast as possible

100 band triceps ext

15 landmine RDL

15 band glute press R-L

30 med ball squeezes

2x

Bring your own guts

/in /by

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

Pre-Workout

PVC calf 20x

20 x ankle rotations

band hamstring stretches

Bootcamp

A. bench press 10 reps

12/15 push-ups on handles

Kb row 10 R-L

16 primal row https://www.youtube.com/watch?v=iGL-yliwZEY

4x

B.

8 R-L trx single leg curl https://youtu.be/4-C-zX-5pgs

12 Step jump R+L=1 https://youtu.be/r90WzgoOpQE

30 bosu calf raises beast mode weighted

4x

C. 12 R-L band side plank row (hold 1 sec) https://www.youtube.com/watch?v=LrVtrVhrqM8

50 bicycle

band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo

4x

Jackie Squad (Time)

Split

1000 m row

50 squat press silver- yellow Rx+ blue-red

30 trx pullups https://www.youtube.com/watch?v=z7oXHRe2U80 Rx+30 pull-ups

NYR

complete jackie in under 10 min

G.I.S.O.D.T.

/in /by

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

CardioFusion

2 min each station

handwalks-lateral shuffle

spin hill -band punches while spinning

primal 5 pushup-15 mnt climbers

row 300/375 -med ball slam

2x

2 min each station

switch step- bear crawl -switch step-bear crawl https://youtu.be/RvaBo5GjWyI

Spin up-Down on command

10 skaters-10 touch downs-10 lateral touch https://youtu.be/jTSTBvE_rRc

10 rower roll out-20 jumping jacks https://youtu.be/EtPi1_dQTIg

2x

rope race

stretch

LIFT

shoulder shredder

20 band upright row

15 lateral raise

10 dumbbell or barbell pulse press

10 trx pull apart

3x

20 hammer curl hold https://youtu.be/lc76MBKx6p4

10 barbell reverse lunge 10 squats

10 landmine RDL

3x

7×7

V-up

pushup

curl

100 band tricep pushdown

Trick or Treat

/in /by

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

A. Strength

10 Pullups (failure 1 st set)

15/20 close grip pushups

3x

a. Tabatta

full burppes

KB swings

4x

strength

B Dips failure

weighted walking lunges (turf)

3x

b. tabatta

over head squat

sit ups med ball b knee

4x

C strength

10 Kb squat press

12 TRX leg curl

c. Tabatta

trx jumping lunges

trx tricep ext

4x

Ladders

/in /by

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

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)

10 chin ups

10 full burpees

drop 2 reps till 0

10 Box jumps

10 atomic pushups

drop 2 till 0

10 pistol squats

10 kb press press go heavy 53/26

drop 2 till 0

10 wall ball 20/12

10 leg curl

drop 2 till 0

row 500-

Run 200

Row 250 25

Run 200

Reps

20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5 (feet under sled)

30 trx mnt climbers

30 band pull apart

2x

spend 1 min in trx plank

Rescue ME

/in /by

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

Amped Up Warm Up (No Measure)

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

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps -renegade rows (slow) 3x

30 Russian twist – trx mnt climbers(slow) 3x

12/15 pulse pushup-jumping lunges 3x

24 gorilla rows- med ball slams 3x

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

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}