V-10

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

CardioFusion

AmRap min 1-25

20 KB tricep etc- Primal Sprint 40 sec

2x

shuttle Run 4 x

Bear Crawl

spin 30-30 seated pull apart

2x

12 Band kneeling punch R https://www.youtube.com/watch?v=hzUbaMOeiRU&index=60&list=UUK4Yoeflfs0OKylRzGcOxxw

L 2x

Row 200

15 pulsating crunches

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

2x

INTERVALS

20-10

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

band BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

2x

20-10

TRX knee tuck (mod slider knee tuck )

TRX plank

2x

spin sprint 20-10s

4x

rope race ( set up team and only one person can work at a time )

ladies

50 glute raise R-L https://www.youtube.com/watch?v=DPbYbbyTIGE

Fellas

split

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

60 trx tricep ext

LIFT

5 negative pullups partner pulls down

Bench press 5-8 reps

3x

pullups to failure rest 30 repeat

bench press rest 30 repeat

2x

incline kb press 15-20

negative rope curls 8

4x

last set max rep curls

dips 5x to failure rest 30 sec

Lades

8-12 squats

5-5 sec cadence up and down tricep ext

4x

15 band leg curl

15 TRX split squat lunges

12-15 bent over row

3x

deadlift 20-30 reps

20-30 R-L inner thigh band slider

15 band lat raise R-L https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

Tabatta Squad

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

tabatta squad (AMRAP – Reps)

Tabata Rower (Calories unit) 5x

Rest 1 minute

full Burpee 5x

Rest 1 minute

Tabata Goblet Squat red/black beast mode purple/ blue 5x

Rest 1 minute

Tabata TRX Row Beast Mode jumping Pull-up 5x

Rest 1 minute

Tabata Push-up 5x

Rest 1 minute

Tabata Sit-up 5x

Rest 1 min

landmine power press 20/45 Beast mode 35/75 5x

Rest 1 minute

Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score

E.G., 10, 22, 9, 15, 15 = 71

5 rounds For Reps

Amrap https://youtu.be/dBmgRAivtTQ

15 Band Y Press

12 KB row R-L

30 sec trx hollow rock

15 trx curl med ball squeeze

reverse sled 2x

push through (stretch)

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

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Lengthen 1 (No Measure)

Squat Hold

Band/Hip Thorax R-L

TRX Fly Hold SS R-L

Seated Cross over R

L

Never Give Up

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

Pre-Workout

foam roll

20 IT band

20 glutes

Reps

7/10 inverted Row

14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks

14 monkey squats

7 kb clean press R-L

30 Russian twist

3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A

20 skaters (1 sec pause)

12-15 clapping push ups

12 bench situps

sled Row

3x

Guys

5 TRX lying curl https://youtu.be/kRVCEw0hd98

20 lateral raise

3x

Ladies

30 med ball squeeze

12 band kick back https://youtu.be/p_0qG6FN_ZU

sled run

2x

Hustle for the muscle #2

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

CardioFusion

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

2x

2 min (swap at 1 min)

Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4

side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw

Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI

Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks

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

1x

1 min

Spin

Row

Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y

BAS mnt climber

1x

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

Fresh Start

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

Pre-Workout

PVS pip on IT band and calves

practice Salt n pepper

Warm-up

15 sec (w 15 sec hold ) side plank raises R-L

2x

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

2x

Minute to Win It https://www.youtube.com/watch?v=S

24 Russian twist R-L =2

7 box jump

4x

20 primal Row

15 jack press

4x

15 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s

5 burppe to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk

4x

1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28

10 overhead squat

4x

Bootcamp

60/20

in out jumps-close grip pushups

Alligator chomp https://www.youtube.com/watch?v=MCKbmr0kmZA – trx bicep curls

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

med ball squeeze- band pull apart

Salt n pepper R-L https://www.youtube.com/watch?v=7QYgMjaWOfU&index=15&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

3x

Hustle for the Muscle

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

CardioFusion

3 min amrap on command

A. spin up down

B. row regular grip – reverse grip

C. 10 glute bride crunch – 10 wall ball

D. primal sprint- primal bear crawl

1x

20-10

A. DB curls on bosu – bosu lat step

3x

20-10

B. sea saw plank – lat touch n jump

3x

20-10

C. TRX tricep ext

TRX jump squats

3x

20-10

D. rope punches

in out rope slams

3x

2 min amrap on command

A. spin up down

B. row regular grip – reverse grip

C. 10 glute bride crunch – 10 wall ball

D. primal sprint- primal bear crawl

1x

LIFT

Guys

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 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

Ladies

20 bench Russian twist slam 10 bench situps

45 sec wall sit hold

10 deep box squat

4x

8-12 undertaker row

8-12 RDL

DB Bench Press

3x

20 Primal Row

20 Land mine oblique twist

2x

Countdown to 2018

/in /by

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

Pre-Workout

spin or row

Interval https://youtu.be/_wNJcuw63zw

20/10

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw

4x

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

band tricep ext

4x

trx jumping lunge

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU