killing villans

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30

∎ 3 Alternating Knee Strike

∎ Punch/Elbow Combo

2x

∎ Lateral Evade

∎ Bunny Hops [On/Off Platform]

2x

∎ Figure 8 Run

∎ Lateral Shuffle

2x

∎ TRX ALT Curtsy Lunge

∎ TRX T ➜ TRX Curl

 2x

∎ Band OH Reverse Slider Lunge R

∎ Band OH Reverse Slider Lunge L

2x

▬▬▬▬▬▬▬▬▬▬

Reps

∎ 10 Grenade Press [Each Side]

∎ 14 Floor Wipers [Total]

∎ 14 Plate Suplex

∎ Plate Sled Run [2 Turf]

∎ 10 side kicks [Each Leg]

∎ 10 Medball Slam

∎ 30s on Assault Bike

2-3x

()

SSP C1W3D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5 x 5)

◭ Deadlifts are Tap & Go.
◭ Brace core each DL.
◭ 10 Squeeze Plank after each set

▬▬▬▬▬▬▬▬▬▬

Dumbell Bench Press [Pause] (4sX12r)

◭ Do a 2 Second Pause at the Bottom of Each Rep
◭ 10 Crossbody RDL each set [Each Side]

▬▬▬▬▬▬▬▬▬▬

Reps

∎ Band Tricep Kickback: Do 2, Hold 2s[Till done 16]

∎ Band Glute Kickback: Do 2, Hold 2s[Till done 16][Each Side]

∎ Close Grip Pushups: Do 2, Hold 2s[Till done 12]

∎ Low & Slow Booty Band Lateral Shuffle[1 Turf]

∎ 20 DB Hamstring Curl

x2

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 3:00 Plate Assisted Forward Fold

∎ 1:30 Elevated Pigeon Stretch [Each Side]

()

()

Pirates

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pirates 1 (Time)

∎ Walk the Plank [Slider Walk] [1 Turf]

∎ 10 Barbell Pistol Squat [Each]

∎ 45s Shiver Timber [Weighted Wall Sit]

∎ 5 Cannonball [Burpee Medball Slam]

∎ 8 Mast Climbers [TRX Power pull]

∎ 16 Staggered pushups [Total]

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups [Total]

∎ 200m Keg Carry [ OTS Medball Run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 Lashes [Rope Slam]

3x

.

.∎ Pirate Walk [Have Fun] Anytime you take a Water Break

◭ Put You Total Time in when complete

Good for you stuff

1 min Band External Band Rotations [Each Side]

1 min Door Frame Stretch

.

Dynamic Duo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Booty Band Lateral Shuffle [3 Turf]

∎ 12/20 Hand Slap Pushups

∎ 100m Sprint x2

∎ 10 Anchored “L” Situps [3s Descent]

∎ 4/7 cal Reverse Assault Bike

∎ 7 Keg Toss

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ Dirty 30 [2x]

∎ TRX IY

➜ Moving Plank

∎ Knee Strikes

➜ Sit Up Slamball

∎ KB Swing

➜ Single Leg Halo Passoff

∎ DB Paddle

➜ Weighted Hollow Rock

❆ Cooldown Stretch ❆

()

()

FGB 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 10 (AMRAP – Reps)

∎ Alternating SA Ball Slam

∎ Alternating SL Box Jump

∎ Alternating SL RDL

∎ Alternating SA DB Snatch

∎ Alternating Roundhouse Kicks
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 30 Lateral Jacks [Booty Band]

∎ 15 TRX Leg Curl

3x

▬▬▬▬▬▬

∎ 15 Band Upright Row

∎ Sled Run [1 Way]

3x

▬▬▬▬▬▬

∎ 20 KB Swings (Glute Bridge for low back issues)

∎ 15 Low Back Extension

3x

❆ Cooldown Stretch ❆

SSP C1W2D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB Strict OHP (10r x 5s)

◭ 4s Descent
▬▬▬▬▬▬▬▬

MAX REPS: Seated Band Row (5s x MAX REPS)

◭ 30 Heeltaps between sets

◭ Green or Purple Band

◭ MAX REPS = Till Failure
▬▬▬▬▬▬▬▬

Back Squat (4s x 15r)

◭ No more than 1:00 rest between sets

◭ Adjust weight so that 15 is hard but possible
▬▬▬▬▬▬▬▬

Reps

∎ 15 DB SA Sprinter Row [Each Side]

∎ 10 Heavy Sled Row

∎ 15 TRX Low Row

∎ 10 Lunges [Each Leg] [Weight Optional]

3x

▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 1:00 Child’s Pose [Palms up]

∎ 1:00 Banded Archer Stretch [Each arm]

Hump Day

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

pre workout foam roll -calves

20 ankle rotations

A. 1:00 Stations

∎ Assault Bike

∎ Bag Punch Kick Combo

∎ Alt Bicep Curl

2x

B. 1:00 Stations

∎ Lat Shuffle Cone Touch [R➜L] [30s Swap]

∎ Stationary Band Sprint➜ Band Bound [30s Swap]

∎ Hinge to High Pull [Full Minute]

2x

C. Suicides

∎ Sprint 1

➜10 Medball Slam

∎ Sprint 2

➜10 DB Renegade Row [Slow]

∎ Sprint 3

➜ 10 Wallball Situp Press

Onslaught (Time)

◭ Buy in: Run 800m [💧]

∎ 15 Jumping Band Row

∎ 30 Rip Saw

∎ 15 Hand Cuffed V-up

∎ 15 Wall Ball

3x

◭ Cash Out: 40 Tib Raises and 80 Calf Raises 💧]

SSP C1W2D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Banded Deadlift (8-10-12-14-16)

◭ Lighter and Smooth

◭ Tap and Go

◭ Increase/decrease as needed
◭ Match reps with On-the-bar Glute Bridge each set

▬▬▬▬▬▬▬▬▬▬

Neutral Grip DB/KB Floor Press (5s x 16r)

◭ Heavy as you can without resting midset

◭ Aim for massive burn

◭ Drop weight as needed
◭ 16 Ukrainian Twist each set

▬▬▬▬▬▬▬▬▬▬

SLRDL (4s x 10r each side)

◭ DB or BB or KB
▬▬▬▬▬▬▬▬▬▬

Reps

∎ 10 Wide Grip Pushups

∎ 10 Skull Crushers

∎ 10 Close Grip Pushups

3x [Fast as Possible]

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 3:00 Plate Assisted Seated Forward Fold

∎ 1:00 Lunge [Each Side]

7×7

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm-up

∎Warm Up

∎ Coach Lead Abs [2 min]

7×7 (Time)

∎ Burpee

∎ BB/DB RDL [Heavy]

∎ KB/DB Push Press

∎ Double KB Front Squat

∎ Sled Run

∎ Pullups

∎ Box jumps or TRX Squat Jumps

7x

◭ Every 5 Min an interruption happens.

Choice

∎ Bear Crawl or Fwd Lunges [1 Turf]

[interruptions stops after 25 min]

Your Mixtape

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pick you Favorite

∎ Quads [3x Max Effort]

∎ Run 400m

▬▬▬▬▬▬▬▬

Pick you Favorite

∎ Hamstrings [3x Max Effort]

∎ Run 400m

▬▬▬▬▬▬▬▬

Pick you Favorite

∎ Bicep or Tricep [3x Max Effort]

∎ Run 800m

▬▬▬▬▬▬▬▬

Pick you Favorite

∎ Shoulders [3x Max Effort]

∎ Run 800m

▬▬▬▬▬▬▬▬

Pick you Favorite

∎ Upper Back [3x Max Effort]

∎ Run 800m

▬▬▬▬▬▬▬▬

Pick you Favorite

∎ Glutes [3x Max Effort]

∎ Run 400m

▬▬▬▬▬▬▬▬

❆ Cooldown Stretch ❆