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

Save me 3

/in /by

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

Pre-Workout

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

20 foam roll upper back

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

lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk

3x

shuttle run 5 x

Plank hip taps https://youtu.be/K2JEEpXpXbA

3x

20 trx Jump squats

Invisible chair

3x

8/12 Atomic push-ups

bench leg lift

3x

7 clean squat & press (14 if not going heavy) (partner helps place bands on legs)

Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44

3x

Bootcamp

7×7

lateral raise

trx bicep curls

fire hydrants 7 R-L

If your already here you might as well go 100!

/in /by

Squad Fitness Huntsville – Squad Workout

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

If your already here you might as well go 100!

/in /by

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

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

15 trx squat row

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

5-7 Bench 3 sec down- 3 sec hold-3 sec up cadence

3 neg pullups

landmine Rows

4x

15-20 landmine close grip press slow

15-20 curls

3x

8 of 8

skull crusher

seated curls

8x

Ladies

30 pulsating bosu Squat

15 glute kick back

12 transformer

4x

30 med ball inner thigh squeeze

15-20 band leg curls

8-12 deadift

3x

lunges

15-20 barbell glute thruster

Choose your W

/in /by

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

Pre-Workout

20 Magellan https://www.youtube.com/watch?v=uwE2cR5oK70

foam roll glutes 20 x R/L

foam roll quads

Reps

12 decline situps

lunge med ball overhead

24 gorrilla rows R+l=2

12/15 atomic pushups

3x

16 decline leg lifts

16 renegade rows

6 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU

16 wall ball

3x

20 band twist R-L

Sled or band sprint

4x

Final challenge (go for the W and complete in under 2 min)

Lucky 7 burpee squat to high pull 35/52

https://www.youtube.com/watch?v=JVWX2jIkfGk&t=15s

V-10

/in /by

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

/in /by

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)

/in /by

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

/in /by

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