Silver Bells

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

30s Work/ 5s rest / 10 Sec ALL OUT

∎ 30s KB Swing

➜ 10s Knee Strike

3x

∎ Band Punches

➜ Band Jumping Row

2 yellow/ 2 reds [no handle]

3x

∎ Windmill Slams

➜ Switch Step

3x

∎ Heel Taps

➜ Shuttle Sprint [1/2 Turf]

3x

∎ Lateral Stepup

➜ Burpee

3x

once completed do each station again 2X

➖➖➖➖➖➖➖➖

◭ AMRAP [Remainder]

∎ 12 R/L wall ball twist

∎ 8 TRX SRDL [Each Side]

∎ TRX Tricep Ext

∎ Bag agility x2

∎ Bear crawl [1 Turf]

∎ Run 200

.

()

()

()

Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

▬▬▬▬▬▬▬▬▬▬

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
▬▬▬▬▬▬▬▬▬▬

Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

300 workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 Minute AMRAP

∎ 15 Bench Row Palms up [Barbell or Dumbbell]

∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat 3x]

◭ 7 Minute AMRAP

∎ 4 Nordic Pop Up [ I Go , you Go]

∎ 30 Band Leg Curls

300 workout (Time)

∎ 25 Pullups

∎ 50 RDL [Barbell or KB]

∎ 50 Push-ups [Bodyweight or Primal]

∎ 50 Box Jumps or 50 Step-ups [Each Side]

∎ 50 Floor Wipers [Each Side]

∎ 50 Single Arm DB/KB Snatch[Each]

∎ 25 Chin Up

∎ 25 Weighted Situps on Decline

Comrade Power

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20s Work /10s Rest [x8]

A] 6 Inch Hold

➜ Leg Lift around Partner

B] Situp Hold

➜ Mountain Climber on Feet

C] Wall Sit

➜ Band Partner High Knees

E] In-Out Plate Jump

➜ Close Grip Pushup [Booty Band on Elbows}

D] Lateral Shuffle Medball Pass [Fast]

▬▬▬▬▬▬▬▬▬▬▬▬

Blast (Time)

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 800

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 400

∎ 12 Pullups

∎ 12 KB Thruster 18/35

∎ Run 200

❆ Cooldown Stretch ❆

Tabatta Squad

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Assault Bike [Calories]

B ∎ Burpees

C ∎ 180 Slam Ball

D ∎ Incline Bench Leg Lift

E ∎ TRX Push-up

F ∎ Landmine Thruster

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

▬▬▬▬▬▬▬▬▬▬▬▬

AMRAP

◭ As fast as you possibly can!

∎ 30 Band pull apart

∎ 20 TRX Jumping lunge

∎ 10 TRX Jump Squats

∎ 12 SA Landmine Row

∎ 12 Incline Bench Knee Tuck

∎ Lateral Sled Drag [ jump rope if waiting]

()

()

()

Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]

A. ⬇

∎ Landmine Twist

∎ Split Jerk [Right]

B. ⬇

∎ Lateral Medball Slam

∎ Ukrainian Twist

∎ Lateral Medball Slam

∎ Ukrainian Twist

C. ⬇

∎ Bag Combo

∎ Pogo Jump [Right]

∎ Bag Combo

∎ Pogo Jump [Left]

D. ⬇

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

↺ Then do ABCD AGAIN ↺

▬▬▬▬▬▬▬

16 Landmine Rotational Deadlift

16 TRX Tricep Extension

16 Bench Hop

Hop Scotch [Turf]

Run 200

3x

▬▬▬▬▬▬▬

∎ Coach’s Choice

▬▬▬▬▬▬▬

❆❆ Group Cooldown ❆❆

()

The Process

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

New Year New You (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 3 Pullups [Hardest variation possible]

∎ 2 Bear Sled Run [2 Turf]

∎ 1:00 TRX Plank [Arms in]
▬▬▬▬▬▬▬▬▬▬▬▬

Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.

bunches of crunches

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

6 min squat routine EMOM )

★ 40 crunches

A.

◭ 6:00 AMRAP

∎ 20 Chest Fly on Bag

∎ 20 Pull Punch [Each]

∎ 10 Round House [Each]

★ 40 Reverse Crunches

B.

◭ 6:00 AMRAP

∎ 300 rower band on knees?????

∎ lat step w band on knees 3x

★ 40 double crunches

C.

◭ 6:00 AMRAP

∎ 20 ropes switch step

∎ 12 inside out circle

∎ 20 battle jack

∎ run turf n back 2x

★ 40 side crunches 20R-L

D.

◭ 6:00 AMRAP

∎ 2 min spin hill – seated swap every 15 secs

∎ 20 lat med ball slam

★ 40 crunches

LIFT

8-12 pistol squat R/L

20 lat pull down

3x

3-5 Negative pullup

elevated split squat

3x

12-15 landmine row R/L

3 neg bench press 105%

10-12 pulse pushups

3x

()

AMRAP

Hybrid W1 AUX and Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

BB or DB Curls

Trx Tricep Etc

Alt

bunches of crunches

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

6 min squat routine EMOM )

40 crunches

A.

6 min amrap

20 chest fly on bag

20 pull punch R/L https://youtu.be/xzSvWBTXvq0

10 round house kick R/L

40 reverse crunches

B.

6 min amrap

300 rower band on knees

lat step w band on knees 3x

40 double crunches

C.

6 min amrap

20 ropes switch step

12 inside out circle

20 battle jack

run turf n back 2x

40 side crunches 20R-L

D.

6 min amrap

2 min spin hill – seated swap every 15 secs

20 lat med ball slam

40 crunches

LIFT

8-12 pistol squat R/L

20 lat pull down

3x

3-5 Negative pullup

elevated split squat

3x

12-15 landmine row R/L

3 neg bench press 105%

10-12 pulse pushups

3x