It’s Always Ticking

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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.

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∎ 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.

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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 ❆❆

Nintendo All Stars

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training


Nintendo All Stars (Time)

∎ 8 Mario Jumps R&L [Plyo Lunges]

∎ 12 Donkey Kong slams [Jump and med ball slam]

∎ 25 Yoshi Mountain Climbers [with sliders]

∎ 3 Sonic Runs [10 high knees to a suicide run]

∎ 15 Peach’s plié Squat [sumo squats with KB]

∎ 20 Diddy Kong Jumping Pull-ups

∎ 5 Bowser Presses [HEAVY clean & press]

5x

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Reps

◭ Pick ONE of the following:

◭ Legs and Abs

∎ Legs Only Assault Bike [90s]

∎ 50 Bicycle Crunches

3x

◭ Thighs

∎ 15 Lateral Band Adduction

∎ Horizontal Band Walk Turf [2 Turf]

∎ 10 Glute Bridge with 2 Squeezes at Top

3x

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Sassy Caroline

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

∎ You and your partner, SA Front Rack Carry the Baseball Field/Park

∎ 20 Syncro Alternating Thrusters [Total]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength]

◭ Use Boards to keep count.

Strength:

∎ Kneeling Alternating DB/KB Press

∎ SA Rows [Brace with box/bench]

∎ Skull Crushers

∎ Landmine Cursty Lunge

∎ DB Lateral Raises

∎ Barbell Bicep Curls

∎ Decline Bench Press

Conditioning:

∎ Plank Jack

∎ Lateral Shoot Through

∎ Wall Ball

∎ Pushups

∎ Surfer Burpee [count 2 reps each]

∎ Sprinter Step Ups

∎ Standing Alternating Heel Taps

◭ Buy Out: 100 Partner Russian Twist

Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ 3 Alternating Plank Pull

➜ Situp Get Up

∎ Core Stick Lunge Twist

➜ Paddle

∎ Behind Head Throw

➜ Jumping Slam

∎ Coaches Agility

➜ Agility

3x

∎ Coaches Choice Abs

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Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Livid [RDL]

/in /by

Squad Fitness Gardendale, 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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Heart Stopper Two

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 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

Livid [press]

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ 4 Sled Row [4 Turf]

∎ 40 Box Jump

∎ 60 Wallball

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◭ 10:00 EMOM

∎ M1: 6-8 Barbell Floor Press – Plate press remainder of minute

∎ M2: MAX Russian Twist

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◭ 10:00 Challenge [Split However Desired]

∎ 25/35 Calories on Air Bike

∎ 20 Devils Press

∎ 25 Med ball slams

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◭ 10:00 EMOM [Booty Banded]

∎ M1: 10 In Out Jumps

➜ Alternating Glute Kick ups for remainder of time

∎ M2: 10 TRX Triceps Ext

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Back Squat

Kettlebell/ TRX Hell

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TRX Vs KB (Time)

◭ Complete as Efficiently as Possible!

∎ 15 TRX Leg Curl

∎ 12 Overhead Reverse Lunge [Each Side]

3x

∎ Run 250m

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∎ 15 Atomic Pushup

∎ 16 KB Row [Each Side]

3x

∎ Run 250m

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∎ 15 TRX Inverted Row

∎ 20 KB Swing

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

∎ 18 TRX Curl

∎ 15 KB Tricep extension

3x

∎ Run 250m

▬▬▬▬▬▬▬▬▬▬

◭ 1x straight though FAST

∎ 20 TRX Leg Curl

∎ 10 Overhead Reverse Lunge [Each Side]

∎ 16 Atomic Pushup

∎ 16 KB Row [Each Side]

∎ 15 TRX Inverted Row

∎ 40 KB Swing

∎ 20 TRX Curl

∎ 15 KB Tricep extension

∎ Sprint 250

❆ Cooldown/Stretch 3 Minutes❆

Fire Breather

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB Elevated Squat

Fire Breather FGB (AMRAP – Reps)

∎ Sled Push/Pull Horizontal

∎ KB or DB Rows

∎ Battle Jacks

∎ Situps with Med Ball Squeeze

∎ Med Ball Leg Curl

AMRAP

∎ 4 Min Coach Led Abs

∎ 4 Min Walking Lunges