The Process

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Terminator 4 (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Attached Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each Side]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 30 TRX Mnt Climbers

∎ 2 Bear Sled Run [2 Turf]

∎ 1 min Hanging Knee Tuck

Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.

Filthy 50

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

AMRAP

◭ 6:00 AMRAP

∎ Floor Press [Pause Each Rep]

@70% Max

[10sX4r] [15s Rest Between Each Set]

*Meat Cleavers until time is up

◭ 6:00 AMRAP

∎ 8-12 Box Dips [Slow on way Up]

∎ 12 TRX Alternating Single Leg Curl [Each Side]

▬▬▬▬▬▬▬▬▬▬

Filthy 50 (Time)

◭ Split However Desired

∎ 50 Band Upright Row

∎ 50 Jumping Pullups

∎ 50 Bench Pull Over

∎ 50 Weighted Step Ups [Each Leg]

∎ 50 TRX Knee Tuck

∎ 50 KB/ DB Thrusters 26/35

∎ 50 Wallball Shots [Deep Squat]

∎ 50 Burpees

∎ 50 SL Box Jump [ Total ]

∎ 30/50cal on Assault Bike

Finisher

∎ 50 Sky Divers

Lose your excuses and you will find results

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

40-20

Band leg curls https://youtu.be/lawJxo3GA44

Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

Bench press or floor press

Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

Band power press https://youtu.be/x_lbkICZmOA

Trx tricep ext

seated reverse fly

Sumo squat to high pull yellow / green

3x

[set up band}

amrap

15 Band RDL https://youtu.be/VfUatHK-0nA

15 attached band swing

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

Lose your excuses and you will find results

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Squad Fitness Gardendale, Squad Fitness Homewood – Online

Bootcamp

40-20

Band leg curls https://youtu.be/lawJxo3GA44

Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

Bench press or floor press

Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

Band power press https://youtu.be/x_lbkICZmOA

Trx tricep ext

seated reverse fly

Sumo squat to high pull yellow / green

3x

[set up band}

amrap

15 Band RDL https://youtu.be/VfUatHK-0nA

15 attached band swing

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

Through Thick and Thin

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Squad Fitness Homewood – Group Training

Warm-up

hamsting w band

bird dog

chest stretch

hip back rotation

torso rotation

rocking ham

kb rdl

LIFT

erbody

6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c

3x U go you go

14 min amRap

10-12 RDL

6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU

15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )

fun run

pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me

row 200

db lat raise

3x (if rower are full spin hill 20 db raise )

15 bench low back ext

15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8

3x

GVT squat

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Warm-up

trx lunge twist https://youtu.be/6fnjPvDoCKY

trx side bend https://youtu.be/02IpGpA9hXQ

AR squat hold R https://youtu.be/Cf2bF6gdkMY

L

2x

LIFT

10 squat @ 65 percent

10 rear delt fly https://youtu.be/16E9n-5afTg

10x

low back stretch on bench https://youtu.be/GtOtjmUgWQg

extra credit

20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik

2-3x

Interval https://youtu.be/_wNJcuw63zw

60/20

renegade row w pushup ( use platform) https://youtu.be/drqmsP05-uE

trx lying bicep curl-trx hollow rock https://youtu.be/O9DglLJemsU / https://youtu.be/aI54U-dDNyM

peg leg box jump (2nd variation use plates! ) https://youtu.be/fTGGG9F2q2I

punch combos (run n touch on command )

spin hill

3x

Jaloopdaritatio

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Squad Fitness Homewood – Group Training

AMRAP

◭ 18:00 AMRAP

∎ 12 Scoops

∎ 12 Bench Crunches

∎ 2 Point Agility – Sprint- Lateral Bound [2X]

∎ 25 Band Lat Pulldown

∎ 25 OH Band Tricep Extension

∎ 30 KB Swings

∎ 20 Gear Shifter

◭ Coaches Ab

∎ 15 Low Back Extension with Press

∎ Karaoke [2 Turf]

∎ 20 Band Punch Pull [Each]

∎ 50 TRX Mountain Climber [Total]

∎ 15/30cal Assault Bike OR 400 Run

2x

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pursuit

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Squad Fitness Homewood – Group Training

Pre-Workout

∎ 20 Ankle Rotation R&L

∎ Hip Mobility

▬▬▬▬▬▬▬▬▬▬

Interval

◭ 20s Work / 10s Rest

∎ TRX Mountain Climber [slow]

∎ Russian Twist (Feet up or supported)

4x

∎ Kettlebell Swings

∎ TRX Underhand Rows

4x

∎ Pushup Jack [keep band on]

∎ Booty Band Bodyweight Squats

4x

∎ Battle Jacks

∎ Single Leg Ground Touch and jump

4x

▬▬▬▬▬▬▬▬▬▬

Reps

◭ As Fast As Possible:

∎ 12 Anchored Band Glute Kickback R & L

∎ 8-12 Pull ups

∎ 5 Plate Raise

∎ 10 Plate Alternating corkscrew R & L

∎ 10 Lateral Burpee

3x

▬▬▬▬▬▬▬▬▬▬

◭ For Completion: [Split Reps as Desired]

∎ 15 Bench Side Raise [Each Side] 3x

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

▬▬▬▬▬▬▬▬▬▬

❄❄ Stretch When Finished ❄❄

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Memorial Day

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Announcements

Memorial Weekend Schedule

– No 5:45 Class on Friday 26th

– 9:00am ONLY on Monday 5/29

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Workout

You will see when you get here 🙂

The Gun Show

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

◭ 7:00 AMRAP

∎ 16 Dips

∎ 16 V-ups

∎ 32 Bicycle Crunches

▬▬▬▬▬▬▬▬

◭ 7:00 AMRAP

∎ 15 Partner Rope Curls

∎ 15 Partner Leg Throw Down

∎ Band sprint [2 Turf Per Person]

▬▬▬▬▬▬▬▬

◭ 7:00 AMRAP

∎ 15 OH DB Tricep Extension

∎ 45s Reverse Assault Bike

∎ 30 Touchdown

▬▬▬▬▬▬▬▬

◭ 7:00 AMRAP

∎ 15 Reverse Grip Tricep Pushdowns

∎ 5 Burpee Slamball

∎ 10 Plate Cleaver

▬▬▬▬▬▬▬▬

◭ 7:00 AMRAP

∎ 10 Alternating Seated DB Curls [Each Side]

∎ Punch and Kick until Fatigue

∎ Farmer walk [2 Turf Each Arm]

▬▬▬▬▬▬▬▬

◭Coach Call Out

∎ Rope Pass

∎ Rope Run

∎ Rope Raise

❆ Group Cooldown ❆

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