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 ❆❆

Squad Fitness Homewood – Group Training

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

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◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

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◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

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Squad Fitness Homewood – Group Training

BB/DB Floor Press (5sx5r)

◭ Work up to as heavy as possible
◭ Between each set Complete 15 Chest Cleavers

TRX Pushup ➜ TRX Lat Pulldown ([10➜15] x4)

◭ Trx Pushup Slow [3-0-3]

◭ Focus on Back engagement.

◭ No more than 1:00 between sets.

◭ Only Rest after Pulldowns.
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Reps

∎ 4 OH Situp Extension in Bench [7 presses each Rep]

∎ 28’s BB Curls [Low, Med, High, Full]

∎ 28 Side Dip Plank

∎ 28’s DB Tricep Extension [Low, Med, High, Full]

3x

❆ Cooldown Stretch ❆

Squad Fitness Homewood – Group Training

Pre-Workout

⌚ 45:00 Cap

∎ Practice Band Side Raise

∎ Roll 1 Muscle

Jack the Ripper (Time)

A.

∎ 20 Gorilla row

∎ 20 Battle Jack [Ropes]

3x

B.

∎10 Lunge Jack [R/L]

∎10 Bosu or Elevated SA press [R/L]

3x

C.

∎10 TRX Inverted Row

∎10/15 Pushup Jack

∎10 Plank Slider Jack [3-3 Tempo]

3x

D.

∎15 Band sword chop R/L

∎15 Attached Band Rows

∎10 Pop Jack KB Curl

3x

◭ Finale

∎ 5 Med Ball Slam

∎ Run 100m [Fast]

4x
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Open Gym for Remainder of Time

If there is something you want to work on get it, If you need Suggestions ask your coach.

FYI – Legs are on Thursday this week

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Squad Fitness Homewood – Group Training

Minute to Win It

∎ 25 Jumping Jacks

∎ 10 Plank Jacks

4x[4:00 Minutes]

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Buy In

∎ 8 KB/DB Halo [Each Way]

∎ 16 KB/DB Front Raise [Light]

∎ Run 200m with KB/DB

2x

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Reps

∎ 15/25 Atomic pushups

∎ 6 Weighted Over-the-Box Burpees [Total]

3x

∎ 30 KB Walking Lunge

∎ 30 Band Pull apart

3x

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