Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10s Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

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Challenger

◭ 4:00 Challenge

∎ 50 Sit up Medball Squeeze

∎ 50 Wall Ball

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 30/40 Pullups

∎ 60 KB Swing

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 40 Thrusters

∎ Sled Run [4 turf]

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 60 KB Row [Total]

∎ 15/25 Cal Bike

1:00 Coach Blitz

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Interval

◭ [20s Work / 10s Rest] x8 Alternating

∎ Bird Dog Knees Up

∎ Deadbug

❆ Cooldown Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

BB/DB Push Press (4s x 6r)

◭ 3s Pause at top of each PP

◭ Use BB as primary, DB to modify
◭ 15 KB/DB Deadlift between each set

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Reps

∎ Alligator Walk [Turf]

∎ 30 Kb Swing

∎ 12 Kneeling Wood Chopper

∎ 10 Weighted Butterfly Situps [Slamball]

∎ Run 300

x4

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Good for you stuff 🆒

∎ 5 Worlds Greatest [4s Pause] [Each]

∎ 2:00 Pigeon Pose [Each Side]

Squad Fitness Homewood – Group Training

AMRAP

16 Min

∎ 30 Band Tricep Pushdowns

∎ 8 Landmine Jerk Press [Each Arm]

∎ 8 Bench Sit Twist [Situp + 4 Ukranian Twist]

∎ 30 Alternating DB Bicep Curl [15 Each Side]

FGB (AMRAP – Reps)

∎ OH DB Tricep Extension

∎ Attached Band Press

∎ Box Jump [Mod:OH Band Squat]

∎Trx Bicep Curls

∎ Wall Ball

2X

Run 400
∎ plank for “resting minute

∎ crunches for “resting min”

∎ calf raises for “resting min”

❆❆ Cooldown Stretch ❆❆

Squad Fitness Homewood – Group Training

Who will drop first?

◭ Grab 2-3 plates of varying weight.

◭ When you drop, disperse you’re plates to your “Favorite” people.

◭ Air Squat until the last person drops.

∎ Team Wall Sit

Comrade (Time)

◭ I go, You go
◭ Alternate through the following movements,
with one person working at a time.

∎ 7 Burpee
∎ 7 Overhead Squat
∎ 7 Overhead Weighted Sit-up [Feet Anchor]
∎ 7 Barbell Inverted Row
∎ 7 TRX Hip Toss [Each]
∎ 7 DB/BB Thruster
∎ Horizontal Thrusters [1/2 of Turf] [Can Assist]
7x as a team
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∎ Run 800m together!
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◭ When back, Crunch until last person finishes run!

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Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

❆❆ Cooldown Stretch ❆❆