Silver Bells

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

30 reps squat correction drill https://youtu.be/mJSexD5g0ZE

MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion

30s Work/5s rest

A. 30s kb swings

➜ 10s knee strike

3x

B. band punches

➜ jumping row

2 yellow/ 2 reds (no handle)

3x

C. Windmill Slams

➜ Lateral shuffle Ball Pass

3x

D. Heel Taps

➜ Shuttle Sprint [1/2 Turf]

3x

E. Lateral Stepup

➜ explosive platform pushups

3x

once completed AAA. BBB. CCC. DDD. EEE

then do aa . bb. cc. dd. ee

➖➖➖➖➖➖➖➖

◭ AMRAP [Remainder]

∎ 12 R/L wall ball twist

∎ 24 switch step slam

∎ bag agility one fit cones

∎ bear crawl [1 Turf]

∎ Bike 600m

∎ 12 BW SRDL

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videos

band punches https://youtu.be/vdtIu3RSxO0

jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M

rower med ball press https://youtu.be/MhkOL03YyEk

Videos

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc

twist https://www.youtube.com/watch?v=uPvNMpLNGxc

band sti ups https://youtu.be/V3CDdoEotX8

Sweat equity

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

∎ core sticks exercises ( ab engagement required)

∎ find weight for Staggered Bent over KB Row into RDL

Interval

◭ 1:30 min Each [swap at 45s at ➜]

∎ Spin Stand hill

∎ Bags Punch Kick and Knee Combos

∎ Wall Ball Shots ➜ Bomb Throw

∎ Alternating Staggered Bent over KB Row into RDL

∎ Staff Paddle [R➜L] – [Advance to Bosu]

2x

▬▬▬▬▬▬▬▬

◭ 30W-30W-15R

∎ Peg leg jump R➜L

∎ Situp Punch ➜ Scissor Mtn climber

∎ Staff Rotational Press R➜ L

∎ Gorilla Crawl ➜ Hop Scotch

∎ Lateral shuffle W Touch n’ Jump ➜ Supermans

2x

▬▬▬▬▬▬▬▬

◭ 2:00 Coached Abs & Plyo

❆ Cooldown/Stretch ❆

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Ramped up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

50/10

med ball crunch and squeeze – scissor mnt climbers

punches -jumping   knee strike  https://youtu.be/3p2jRl311eM

elevated plank mnt – plank step off

Reverse lunge med ball twist R/L

rope switch step- alt waves

3x

after set 2 lat med ball pass  and 3 med ball dunk to lat shuffle on command

60/20

Heave and retrieve https://youtu.be/UpVG0ShoC54

round house  3 R/ 3L

step jumps – box jumps (squats)  at halfway https://www.youtube.com/watch?v=r90WzgoOpQE

band walk 3 R/L https://youtu.be/A0cFNwXJNuU

snakes- inside out circles  https://youtu.be/7W9BM0rjUVc

https://youtu.be/KI4yWBFt6dQ

2x

stretch  – https://www.youtube.com/watch?v=QLSGBsMcYLA

Dynamic Duo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 24:00 AMRAP

∎ Partner Band Lateral Shuffle [2 Turf]

∎ 12/20 Hand Slap Pushups

∎ Partner Band Sprint [1 Turf]

∎ 10 Partner “L” Situps [3s Descent]

∎ Partner Sled Row [2x Each Person]

∎ 5 Keg Toss [1 Tosser & 1 Runner]

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ Dirty 30 [2x]

∎ Attached Band High Knees

➜ Hip Hinge High Pull

∎ Knee Strikes

➜ Med Ball Slam

∎ KB Swing

➜ Single Leg Halo Passoff

∎ Core Stick Rotational Twist [R&L]

➜ Core Stick Paddle

❆ Cooldown Stretch ❆

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Sensational Legs

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ Save Me

∎ Weighted Wall Sit

∎ 12 Sissy Squats

3x

▬▬▬▬▬▬▬▬

◭ Reps

∎ 12-15 Landmine Curtsy Lunge [Each]

3x

∎ 30 Band Leg Curls

∎ 12 RDL [BB or KB]

3x

∎ 20 Sprinter Sit-ups

∎ 10 Glute Bridge with thigh ball squeeze

3x

∎ 20 Vertical Band Adductions

3x

▬▬▬▬▬▬▬▬

◭ Finisher

∎ Weighted Walking Lunge with Kickback [3 Turf]

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AMRAP + FGB

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16 Min

∎ 30 Banded Leg Curl

∎ 12-15 RDL

∎ 10 Glute Bridge to 3 Med Ball Squeeze

∎ 20 Alt Bicep Curl

FGB (AMRAP – Reps)

∎ Lateral Lunge Row

∎ Spartan Kick Jab Cross

∎ Alt Step Ups

∎ Band Hip Hinge to High Pull

∎ Trx Hip Toss

3x

▬▬▬▬▬▬▬▬▬▬▬▬
∎ plank for “resting minute

∎ crunches for “resting min”

∎ calf raises for “resting min”

Butts and Guts #2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

1 Butts and Guts (Weight)

5 Trx Nordic Curl

12 Landmine Curtsy Lunge

3x

2 Butts n Guts (Weight)

15 Barbell Hip Thruster

30 med Ball Squeezes

3x

3 Butts n Guts (No Measure)

Walking Lunge [2 Turf]

10 Plank Squeezes [2 sec]

3x

4 Butts n Guts (Weight)

12 Weighted Step Ups R/L

10 Pulsating Goblet Squat {1/2 up then all the way up]

10 Crunch OH Ext [3X]

3X

Wonder Woman’s Warm-up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

20 band face pulls

practice lat lunge decide to leave the kb on ground or take w on the lunge

Reps

warm up

knee hugs

greatest stretching in the world

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

abs

side plank 15 sec- w 15 sec hold

R-L

2x

100 bicycles

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or [Trx pull-up ]

20-18-16-14-12 jumping lunge [med ball overhead]

10-8-6-4-2 clean press [Alternate Each Arm] [Go Heavy]

Reps

6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you

12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs

sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s

12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM

12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 db hang squat clean

Amrap till the end Goal is to complete 3x (hustle mode engage!)

Front Squat 1.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Front Squat (5 𝐱 10)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD…Every Rep!

◭ Drive up Chest and Elbows from hole.

◭ Start with weight from last weeks 5×10.
◭ 14 DB Medball Smash FloorPress

▬▬▬▬▬▬▬▬▬▬▬▬

Asymmetric Ladder (Time)

◭ 21-15-9

∎ Pistol Squat [Right]

∎ DB Snatch [Right]

∎ Jackknife [Right]

∎ Single Leg Bound [Right]

∎ Heavy DB Side Bend[Right] [3-0-3]

Then Repeat on Left

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher [Optional]

∎ 10 Pushups

∎ 10 DB Clean and Press

∎ 10 Manmakers [Snatch Weight]

Dirty HITT

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 10s Work／10s Rest

∎ Halfway Situp Extension 4x

∎ Situps 4x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 2:00 Each [30s Movement Switch]

∎ Rope Snake [Bosu]

➜ Rainbow [Bosu]

➜Mnt climber [Bosu]

➜Alt Waves on Knees [Bosu]

∎ Jumping Knee Strike

➜ Round House

∎Explosive Wall Ball

➜Russian twist

∎ Sled Row

➜Sled Push

2x

∎ Crack the Egg [Bicycle Crunch to Finish]

▬▬▬▬▬▬▬▬▬▬▬▬

Go Fast (Time)

∎ 40 Battle Jacks

∎ 40 KB Swings

∎ Run 400m

2x

▬▬▬▬▬▬▬▬▬▬▬▬

❆ 3:00+ Cooldown/Stretch ❆

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