Hybrid W1 AUX and Terminator

/in /by

Squad Fitness Homewood – Group Training

Interval

◭ 20W/10 W [No Rest, Rotate after 4X]

∎ TRX Bicep Curls

➜Bicep Curl Hold

∎ Weighted Wall Sit [Booty Banded]

➜ Monkey Squats

∎ Sit ups [Legs Anchored]

➜ Half Way Sit up Hold

∎ DB Should Press

➜ Front Rack Hold

◭ Do another round with 3X

Terminator [Short] (Time)

∎ 10 Bicycle Crunches [R&L = 1]

╸10 Reverse Lunge w Med Ball Twist [R&L=]

∎ 10 TRX Reverse Arm Curls

╸TRX Y Raises

∎ 10 Burpee to Box jump

╸Run 400m

✱ Starting at Crunches, do every exercise, each round remove the last exercise for the following round

➖➖➖➖➖➖➖➖➖➖➖

Deadlift 3.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (5𝙭8)

◭ Set bar down completely every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 20 Dips after each set

▬▬▬▬▬▬▬▬▬▬▬▬

Bulgarian Split Squat 4X12

◭ Style 1: Barbell and pad as ankle brace.

◭ Style 2: Have a weight in hand.
∎ 20 Four Point Knee Extensions between each set.

▬▬▬▬▬▬▬▬▬▬▬▬

Blast 2 (Time)

∎ 21 TRX Row

∎ 21 Wall Ball

∎ Run 800

∎ 15 TRX Row

∎ 15 Wall Ball

∎ Run 400

∎ 9 TRX Row

∎ 9 Wall Ball

∎ Run 200

▬▬▬▬▬▬▬▬▬▬▬▬

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Hybrid W1 Hams and Reps

/in /by

Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

4x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 10 Attached Band Kick Back [Each]

[2s Pause every other rep]

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 Hams and Reps

/in /by

Squad Fitness Gardendale – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

4x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 10 Attached Band Kick Back [Each]

[2s Pause every other rep]

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

Overhead 1.3

/in /by

Squad Fitness Gardendale – Group Training

DB Bench Press (4sX8r)

◭ MAX EFFORT!!!
◭ Bench or Bosu
◭ After Each Set, 15 Banded Knee Tucks

Landmine Kneeling SA Shoulder Press (12-8-6-MAX)

◭ Performed on one knee.

◭ No rest between sides.

◭ Switch Knees when you switch arms.

◭ Reps Down = Weight Up

◭ Last set do MAX reps at half your previous sets weight.
◭ Record weight and MAX number of reps.

▬▬▬▬▬▬▬▬▬▬▬▬

LIFT

∎ 15 DB Pull Overs [Bench or Bosu or Ball]

∎ 20 Horizontal Band Rows [1s Pause]

x3

▬▬▬▬▬▬

∎ 30 Crunches

∎ 12 Chin-ups

x3

▬▬▬▬▬▬

🥵 Run the Rack: Bicep Curls

[8 Rep Min.] [5lb Decrease]

Indifferent Caroline

/in /by

Squad Fitness Gardendale – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, complete 100 deadlifts

Partner 1: # deadlifts (barbell or KB)

Partner 2: Push ups until P1 is ready to switch

⤱ Switch, alternating every few reps until all reps are completed ⤱

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Bentover Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱

Trick or Treat 2.0

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Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

Trick or Treat 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

It’s Always Ticking

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 10 Weighted Downward Toe Taps

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank to Failure

then, subtract your plank time

to get your score!

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Gotta Work the Wheels

/in /by

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.

▬▬▬▬▬▬▬▬▬▬▬▬

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]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆