Heart Stopper

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

AmRap

OH press 12 -8-8-15+

After each set do 10 bosu leg lift or knee raise

20-10

A. Trx tricep ext

SS Band Row

4x

1. Sally up-down ( sit-ups- sit-up holds)

20-10

B.jack press

Assault bike

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. Bench SL leg lift

OH tricep ext

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Rescuer

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

A. 2:00 [30s Split]

∎ Wallball Deadbug

∎ Wall Ball

B. 2:00 [30s Split]

∎ Sit up Strike

∎ Bag Knee Strike [3R/3L]

C. 2:00 [30s Split]

∎ Sword Slice

∎ Jumping Band Pull [Squat Pull at Fatigue]

D. 2:00 [30s Split]

∎ Assault Bike Sprint

∎ Burpees

E. 2:00 [30s Split]

∎ Scissor Sliders [Banded]

∎ Lateral Shuffle {Banded]

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ SAVE ME [Partner Up]

⭐️ A. Band Sprint x2 [Alternate, 2 Turf]

B. 30 KB Swings ➜ Rip Saw

C. 60 Toe Taps ➜ Speed Punches

D. 16 Slamball Up-Down ➜ TRX IYT

E. 10/14 Cal Bike ➜ Low Back Extension

2x

◭ Finisher

∎ Alternating Hulk Smash [2 Turf]

❆❆ Cooldown Stretch ❆❆

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Front Squat 4.0

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Gardendale

Front Squat (5s x 10r)

◭ 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.
◭ 16 Sit-up Twist Total between sets.

▬▬▬▬▬▬▬▬▬▬▬▬

Bulgarian Split Squat (10-12-15-20 (Each Leg)

◭ Use Box or Bench or Plate Stack.

◭ Hold weight whichever way gives you best balance.

◭ Goal is to keep same weight entire time, decrease only if failure is hit.
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 15 Vertical Band Adduction

3x

∎ 15 TRX Leg Curl

∎ 10 Airplanes or SRDL

3x

∎ Lateral Band Walk [horz turf]

∎ 15 Low Back Ext

3x

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Livid [RDL]

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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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 25 Band Tricep Pushdown

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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Light em up

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

IT bands stick

Inner thigh foam roller

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

∎ side v -ups 30 sec R-L

∎ in and out 30 sec (knee straight or bent)

∎ swivel plank 45 sec

∎ cannonballs 25 sec

∎ bicycles 20 sec

rest

repeat with 10 sec less on everything

LIFT

◭ AMRAP [8 min]

∎ 8-12 Floor Press

▬ Pause on each rep each set.

∎ 10-12 Single Arm DB/KB Supinated Grip Row [R&L]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ AMRAP [1 min]

Pushups

Reps

∎ 12 Speed Lunge [R&L]

∎ 12 DB Hang Squat

▬ OR DB Front squats 15/30

∎ 12 TRX Tricep Extension

∎ 5 Negative Barbell Pullups

▬ OR 5 Negative Pullups

∎ Sled Row [1 Turf]

∎ Run 300

∎ 15 Bench Sit ups

4x

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Barbarian Challenge

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Game

∎ Crack the Egg

2x [Each Person]

∎ 50 crunches [Both]

▬▬▬▬▬▬▬▬▬▬▬▬

Barbarian (Time)

∎ 10 Inverted Dip Bar Row

∎ 16 Box Jumps

∎ 12/20 Swimmer Push-up

∎ Seated Rope Pull

∎ Sled Push

∎ Seated Rope Pull

∎ Sled Push

∎ 30 Sword Chop [Each Side]

∎ 10 TRX Row Kick [Each Side]

∎ 20 Alternating DB Snatch from Ground/Platform

∎ Run 300

∎ Double DB/KB Front Rack Walk [2 Turf/150m]

4x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 15 Fire Hydrants [Right]

∎ 10 Superman [1s Hold]

∎ 15 Fire Hydrants [Left]

2x

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Punisher 2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

∎ Forced Partner Pushups

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Punsisher 2 (Time)

∎ Farmers Carry

∎ 15 Box Jumps

3x

∎ 10 Mixed Grip Pull-ups

∎ 20 Wall Balls

3x

∎ Walking Sled Row [1 Turf]

∎ 400m Run

3x

∎ 30 Burpees

∎ Bear Crawl [1:00]
▬▬▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 7 TRX ITY

∎ 14 Rope KB Curls

∎ 14 Bench Knee Tuck

∎ 14 Russian Twist

3x

❆❆ Cooldown/ Stretch ❆❆

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Online/Travel workout 63

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

https://app.healthyathomeforgyms.com/hah-day-63

Keep going forward and crushing your goals 💪🙌

Today you’re going to get a few tips to make that happen!

And today I challenge you to post your nickname in the group or make one up

Daily Facebook Post: What does a normal Sunday look like for you?

FGB 8 (partner)

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 8 (AMRAP – Reps)

∎ Windmill Slam

∎ Med Ball V-ups

∎ DB Punchies

∎ Loaded Situp Get Up Press

∎ Round House [Count Knock Downs]

3x

Save Me!

◮ 2:00

∎ Partner Combo

5 Burpee ➜ Medball Wall Twist

◮ Save ME

∎ 50 Rope Snakes

➜ Plank Hold [2x]

∎ 20 Bicep Curls

➜ Scissor Mtn. Climbers [2x]

∎ 40 Band OH Tricep extension

➜ Halfway Situp Hold [2x]

∎ 10 Cal Bike

➜ Crunches [2x]

▬▬▬▬▬▬▬▬▬▬▬

Complete:

∎ 50 Bird dogs [Total]

❆ Cooldown/Stretch ❆

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