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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 20-10

∎ Landmine Pull Punch R

∎ Landmine Pull Punch L

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

[Squats if you skipped Thursday]

◭ 20-10

∎ Wall Ball Twist R

∎ Wall Ball Twist L

4x

2. Cha-Cha Slide

Partner Band Lateral Shuffle / * Karoke on Chorus

◭ 20-10

∎ Butterfly Situps

∎ Plank Sea Saw Slider

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Stop and Do a Squat

◭ 20-10

∎ TRX Curl

∎ TRX Wakboarder Jump

4x

4. “Queen” We Will Rock You

◭ Russian Twist R/L Clap on beat

at fatigue switch to

Bicycles R/L Pause on beat

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

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Persistence

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

∎ Manmaker

∎ Pull-ups

∎ Push-ups

∎ Landmine Front Squat 45/25

∎ Landmine Squat Press 45/25

∎ SA KB Bench Row [Each Side]

∎ Sled Run [1 Turf]

∎ Lateral DB Raise

7x

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Group Training – Fri, Mar 21

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pursuit (No Measure)

◭ 20s Work / 10s Rest

∎ SA Weighted Sit-ups

∎ Russian Twist [Feet up or supported]

4x

∎ Kettlebell Swings

∎ TRX Underhand Rows

4x

∎ Pushup Jack [keep band on]

∎ Booty Band Bodyweight Squats

4x

∎ Battle Rope Single Waves [Fast]

∎ Battle Rope OH Hold

4x

▬▬▬▬▬▬▬▬▬▬

Sweat (Time)

◭ As Fast As Possible:

∎ 8/12 cal Machine

∎ 10-12 Pull ups

∎ 10 Plate Raise [Abs]

∎ 10 Plate Corkscrew [Both Sides]

∎ 10 Lateral Burpee

3x

▬▬▬▬▬▬▬▬▬▬

◭ For Completion: [Split Reps as Desired]

∎ 50 Bench Side Raise [Each Side]

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

▬▬▬▬▬▬▬▬▬▬

❄❄ Stretch When Finished ❄❄

JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

◭ 20-10

∎ Calf Raise to Band Upright Row

∎ SS Band Row

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

[Squats if you skipped Tuesday]

◭ 20-10

∎ Jack Press

∎ Arms Only Assault Bike

4x

2. Soulja Boy

◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time

◭ 20-10

∎ DB Bench Row Left

∎ DB Bench Row Right

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Hold Straight Arm Plank Entire Time

◭ 20-10

∎ TRX Reverse Curl

∎ TRX Jump Squat

4x

4. “Queen” We Will Rock You

◭ Plank Shoulder Tap to Clap Beat

[1,2,3 Count] [Both hands on ground at each 3]

go through the Nightmare to get to the dream

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Squad Fitness Gardendale, 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

➜ 4,4 ➜ 3,3

B. 60 Step Ups [Total]

b.

∎ 15 Plank Hip Tap [each side]

∎ 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 See Saw Press [Total- Should take at least 3 sets to complete 50]

d.

∎ 30 Band OH Triceps Ext

∎ 15 Rip Saw [Each Way]

➜ 24,12 ➜ 16,8

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

Coaches Abs (no mercy) (No Measure)

Full Body Blast

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16:00 AMRAP

∎ 15-20 DB Bench Press / TRX Pushup

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups /

▬▬▬▬▬

Interval

Sally Up Sally Down [Rotate]

Squat

Situp Anchored Locked out Legs

Pushup

Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

Group Training – Sat, Feb 22

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

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

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 250/350 m on Rower

∎ 25 box jumps

∎ Sled Row [2 Turf] [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 60 Touchdowns

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

U Pick

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

14 Min AMRAP of

∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold]

∎ 8-12 Your Favorite Lift

Squat

Bench Barbell Row

Bench Press

OH Press

Deadlift

RDL

EMOM

∎ 10/ 15 Pushups

∎ Run Turf and Back 2X

4x

∎ 10 Wall Ball

∎ 10 Deadbug

4X

∎ 5/ 10 Assault Bike

∎ 5 Box Jump [ Go Big]

4X

∎ 16 Band Switch Step Chop

∎ 20 Bicycle Crunches

4X

Hybrid W1 Hams and Reps

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

∎ 20 Spidermans

3x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 20 Booty Band Skaters [Total]

3x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run

∎ 10 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral

Hybrid W1 Squat 20/10s

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Front to Back Squat (4sX6r)

◭ Front Squat
[Slowest Descent Possible]
◭ Back Squat
[Slowest Ascent Possible]
▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ 20s Work/10s Rest

∎ TRX Jumping Lunges

∎ Medball Slam

∎ Band Sword Chop

∎ Band AR Hold Reverse Lunge

[Switch Sides after both moves]

∎ Reverse Sled Drag

∎ Monkey Squat

∎ KB Deadlift

∎ KB Shrugs

◭ Finisher

∎ 40 Skydivers

∎ 40 SL Glute Bridges [Each Side]