Thunder and Lighting 3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest

∎ Negative Pull Up

➜ Trx Row

∎ Negative Pushup

➜Thruster

∎ Nordic Ham Hold

➜ Slider Leg Curl

∎ Braced Plank

➜V-ups

Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

▬▬▬▬▬▬

∎ 45/75 Pushups

∎ Sled Run [4 Turf]

▬▬▬▬▬▬

∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

▬▬▬▬▬▬

∎ 15/30 Cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

FGB + Spell Your Name

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 6 (AMRAP – Reps)

∎ Barbell Curls

∎ Battle Jack

∎ Run n’ Burpee [1/2 Turf Count Each Burpee]

∎ Bag Push [Bag 2′ from Wall]

∎ Medball Deadbug

3x

▬▬▬▬▬▬▬▬

Reps

◭ Spell your first and last name as quickly as possible

[If your name is short, spell your pets name]

◭ Write down before you start

AB – 5 Pullups or 10 BB Pullups

CD – Sled Run 2x

EF – 50 Band Jumping Row

GH – 20 Bench Side Raise [Each Side]

IJ – 30 Lat Jacks [Booty Band On ]

KL – 30 KB/DB Hammer Curl

MN – Sled Run 2x

OP – 5 Pullups or 10 BB Pullups

QR – Sled Run 2x

ST – 20 Bench Side Raise [Each Side]

UV – 50 Band Jumping Row

WX – 30 KB/DB Hammer Curl

YZ – 30 Lateral Jacks [Booty Band On]

()

SSP C2W3D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat (5 x 5)

▬▬▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬

Strength

∎ 12 Medball Incline DB/KB Bench [Supinated]

➜12 Decline DB/KB Floor Press [Hips up]

➜12 Flat DB/KB Bench

3x

▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 40 Front Squats

∎ 400m Run

∎ 40 Pushups[Banded if possible]

∎ 400m Run

sweat breaker

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

⏱ 50s Work/10s Rest

◭ TRX

∎ TRX Hip Throw [Alternate Sides]

∎ Touchdown

∎ TRX Starfish

2x

◭ Bodyweight

∎ Lateral Shuffle Touch n’ Jump [Horz. Turf]

∎ Burpee to Skater [1:6]

∎ Winged Pushup [2 Scap Raises :1 Pushup]

2x

◭ Kettlebell

∎ KB Air Climber to Ab Pullover [6:1]

∎ KB Side Step Swing

∎ KB 180 Jumping SA Row [2 Rows/Jump]

2x

◭ Everybody

∎ Cupid Shuffle Plank

▬▬▬▬▬▬▬▬▬▬

Reps

∎ 8/15cal Assault Bike

∎ Karaoke [2 Turf]

∎ Sprint/Backpedal [Down & Back]

∎ 12 Banded Wood Chopper [Each Side]

∎ 8 Roundhouse [Each Leg]

∎ 8 Knee Strikes [Each Leg]

3x

()

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()

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SSP C2W3D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Landmine Meadows Row (4 x 14 [Each])

∎ Hand on Knee for Support

∎ Adjust weight as needed for unbroken sets
▬▬▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

∎ 3×12-18 DB/KB Chest Fly
▬▬▬▬▬▬▬▬▬▬

Slide RDL (Weight)

∎ Keep bar against rig
4sX10r

Finisher

∎ 20 KB Preacher Curls [Ball Down]

∎ 30 Lunge-Squat Holds [Count each Lunge]

∎ 12 Halo’s [Each Way] [Reverse Direction Each Rep]

∎ 15 DB/BB Push Press [Unbroken]

2x

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 5 Thoracic Stretch [3 Sec Pause] [each side]

OHP 1.1

/in /by

Squad Fitness Homewood – Group Training

DB/KB Strict Overhead Press (8-10-12-14-17+)

◭ Record your MAX reps in last set.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Single Arm Sled Row [1/2 Turf each arm]

∎ 12 Incline Bench DB Row

∎ 15 Tarzan Raise [Each Side]

3x

▬▬▬▬▬▬▬▬▬▬

∎ 32 Crunches

∎ 32 TRX Mountain Climber [Slow]

∎ 24 Crunches

∎ 24 TRX Mountain Climber [Slow]

∎ 16 Crunches

∎ 16 TRX Mountain Climber [Slow]

▬▬▬▬▬▬▬▬▬▬

Descent to Ascent (Time)

∎ 30 KB Horizontal Squat Press

∎ 20 Wall Balls

∎ 10 Single Leg Hip Thruster [Each Leg]

∎ Run 400

2x

()

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()

go through the Nightmare to get to the dream

/in /by

Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a.

A. 50/75 Pushups
a.
∎ 5 KB Tricep Extension [5U5D]
∎ 5 Burpees with Handle
➜ 4,4 ➜ 3,3

B. 50 Step Ups [Each]
b.
∎ 15 Plank Hip Tap
∎ 15 Wallball
➜ 12,12 ➜ 10,10

C. 50 Lowbar Pullups or Jumping Pullups
c.
∎ 12 TRX Pushups
∎ Sled Run
➜ 11,Run ➜ 10,Run

D. 50 Kneeling See Saw Press [Total]
d.
∎ 15 Band Thruster
∎ 15 Rip Saw [Each Way]
➜ 14,14 ➜ 13,13

Plug in time and attempt to complete next section
▬▬▬▬▬▬▬▬

Abs of Steel (No Measure)

8 Turkish Get up Stage 1 [Each Side]

20 Russian Twist

20 Bicycles

2x

▬▬▬▬▬▬▬▬▬▬▬▬

SSP C2W1D2

/in /by

Squad Fitness Homewood – Group Training

Cluster Back Squat (10x4x10s)

◭ 75% BS Max aka Kinda Heavy
▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

∎ 60 DB Pullovers [Bench or Bosu]
▬▬▬▬▬▬▬▬

SA Side Landmine Row (4 x 14 )(Each Side)

◭ Slow, Squeeze Abs and Lats
▬▬▬▬▬▬▬▬

Finisher

∎ 20 Weighted Subscap Wall Sit Press

∎ 15 Waiter Curls [Heavy]

∎ 12 Box Dips [3U3D]

4x

▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 1:00 Couch Stretch [Each Side]

∎ 1:00 PVC Passthroughs

()

Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

▬▬▬▬▬▬▬▬▬▬

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
▬▬▬▬▬▬▬▬▬▬

Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

Heart Stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x