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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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Hangover Hoedown

◭ For obvious reasons, there are 2,022 point that need to be earned to complete this workout. Each movement has a certain number of points assigned to it. Add up your points as you go or gameplan before hand what all you are going to do. You pick. 01:15:00 Time Cap.

◭ Goodluck and WELCOME Squad 2022!

∎ Run [0.5 pts/meter] [Ask coach how far things are]

∎ Bike [4 pts/cal]

∎ Pushup [2 pt]

∎ Twisting Situp [2 pts]

∎ Crunch [1 pt]

∎ Air Squat [1 pt]

∎ Lunge [1 pt/lunge]

∎ Overhead Plate Lunges [3 pts/Lunge]

∎ Burpee [5 pts]

∎ Reverse Burpee [5 pts]

∎ Bear Crawl [20 pts/Turf]

∎ Crab Walk [25 pts/Turf]

∎ Downdog to Cobra [5 pts]

∎ Pullup [7 pts]

∎ Windmill Medball Slam [1 pt/slam]

∎ Wallball [7 pts]

∎ Weighted Sit-up [3 pts]

∎ Back Squat @ 1/2 BW [7 pts]

∎ Front Squat @ 1/3 BW [7 pts]

∎ BB Thruster [10 pts] [1/4BW M][1/5BW F]

∎ BB Push Press [5 pts] [1/4BW M][1/5BW F]

∎ Goblet Squat [5 pts] [1/4BW M][1/5BW F]

∎ Floor Press [7 pts]

∎ Barbell Curls [5 pts]

∎ KB Farmer Carry [1pt/meter] [F:Black/M:Blue]

∎ DB Renegade Row [2 pts/Row]

∎ OH Band Tricep Extension [2pts]

∎ Calf Raise [1 pt]

∎ Tib Raise [3 pts]

Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Squad Fitness Homewood – Group Training

Interval

◭ 35s Work / 5s Rest / 35s Work / 15s Rotate

◭ Remove Ropes ◭

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Reps

∎ 20 Alternating Bosu Curls [Toes Up]

∎ 20 Scissor Slider

∎ Sled Run [¾ Turf] X2

∎ 8-15 Dips

∎ 8 DB OH Tricep Extension [3-3 Tempo]

∎ Run 250

3x

❆ Cooldown Stretch ❆

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Squad Fitness Gardendale – Group Training

Interval

◭ 20W/10R or 4:00 AMRAP

◭ INDIAN RUN – Get in a single file line outside and start jogging at an easy pace. Have the person in the back of the line run to the front of the line, taking lead of the group. Once they’re in front, have the person who is now last in line run to the front. Continue this pattern. [may need to separate into faster groups]

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