Gotta Work the Wheels

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Squad Fitness Gardendale, 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:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 30 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 60 Band Hamstring Curl

➜ Lunge [2 Turf]

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◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆

Dynamic Duo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

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Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

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Light em up

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

IT bands stick

Inner thigh foam roller

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

∎ side v -ups 30 sec R-L

∎ in and out 30 sec (knee straight or bent)

∎ swivel plank 45 sec

∎ cannonballs 25 sec

∎ bicycles 20 sec

rest

repeat with 10 sec less on everything

LIFT

◭ AMRAP [8 min]

∎ 8-12 Floor Press

▬ Pause on each rep each set.

∎ 10-12 Single Arm DB/KB Supinated Grip Row [R&L]

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◭ AMRAP [1 min]

Pushups

Reps

∎ 12 Speed Lunge [R&L]

∎ 12 DB Hang Squat

▬ OR DB Front squats 15/30

∎ 12 TRX Tricep Extension

∎ 5 Negative Barbell Pullups

▬ OR 5 Negative Pullups

∎ Sled Row [1 Turf]

∎ Run 300

∎ 15 Bench Sit ups

4x

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Dirty HITT

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

NEEDS MORE STATIONS: HOMEWOOD MAX IS 16

Interval

◭ 10s Work／10s Rest

∎ Halfway Situp Extension 4x

∎ Situps 4x

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◭ 2:00 Each [30s Movement Switch]

∎ Rope Snake [Bosu]

➜ Rainbow [Bosu]

∎ Jumping Knee Strike

➜ Round House

∎Explosive Wall Ball

➜Russian twist

∎ Sled Row

➜Sled Push

2x

∎ Crack the Egg [Bicycle Crunch to Finish]

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Go Fast (Time)

∎ 40 Battle Jacks

∎ 40 KB Swings

∎ Run 400m

2x

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❆ 3:00+ Cooldown/Stretch ❆

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Full Body Blast

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

20:00 AMRAP

∎ 15-20 DB Bench Press

∎ 15-20 KB Tricep Ext

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups

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Interval

30 sec ON➜15 sec All Out / 25sec rest/rotate

∎ TRX Rows

➜ TRX Jump Squat

∎ Pushups

➜ Half Burpee

∎ KB Goblet Squat

➜ Sprint In Place

3x

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Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

SSP C2W1D1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift Cluster (10 x 4 x 10s)

◭ 10 Sets of 4 Reps with 10s between each set

◭ Find a healthy weight and stick with it
⬍Pick ONE⬍

Use 70-75% of 1 RM

RDL Cluster (10 x 4 x 10s)

◭ 10 Sets of 4 Reps with 10s between each set

◭ Find a healthy weight and stick with it
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↹ Transition Movement ↹

∎ 30 Banded Sit Up [Anchored]

∎ 10 Tri- Crunch
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Cluster Floor/Bench Press (10 x 4 x 10s)

◭ 10 Sets of 4 Reps with 10s between each set

◭ Find a healthy weight and stick with it

◭ BB/DB/KB
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Finisher

∎ 16 TRX Bear Hug

∎ 15 KB Skull Crusher

∎ 12 TRX Hamstring Curls

3x

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Good4u Stuff

∎ 1:00 Pec/Shoulder Stretch[Each Side]

∎ 2:00 Wide Forward Fold [Against Wall]

SSP C2W1D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Cluster Back Squat (10x4x10s)

◭ 75% BS Max aka Kinda Heavy
▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

∎ 30 Banded Sit Up [Anchored]

∎ 10 Tri- Crunch
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SA Side Landmine Row (4 x 14 )(Each Side)

◭ Slow, Squeeze Abs and Lats
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Finisher

∎ 20 Weighted Subscap Wall Sit Press

∎ 15 Waiter Curls [Heavy]

∎ 12 Box Dips [3U3D]

4x

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Good4u Stuff

∎ 1:00 Couch Stretch [Each Side]

∎ 1:00 PVC Passthroughs

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Triple Threat

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

21-15-9

∎ KB Swings

∎ Wing Pushups

∎ Box Jumps

21-15-9

∎ Barbell Floor Press

∎ Barbell RDL

∎ Barbell Rollout

21-15-9

∎ Assault Bike Cals

∎ Wallball

∎ Butterfly Sit-ups

Finisher

∎ Run 800m-1600m

Livid [RDL]

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Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ Sled Press [3 Whole Turf]

∎ 30 Renegade Row [Total]

∎ 45 Rear Delt Raise

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◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 25 Band Tricep Pushdown

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◭ 10:00 Challenge [Split However Desired]

∎ 30/40 Calories on Air Bike

∎ 40 Leg Lift to Hip Hike

∎ 50 Lateral Med Ball Slam [Count each Slam]

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◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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The Process

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

New Year New You (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 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]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 3 Pullups [Hardest variation possible]

∎ 2 Bear Sled Run [2 Turf]

∎ 1:00 TRX Plank [Arms in]
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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.