Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Interval

PARTNER UP

∎ 5 Situps – 5 sec halfway hold

4-5

3-5

2-5

1-5

800 m Run

9 Rounds (Time)

Section 1:
∎ Pistol Squat [Each Side]
∎ KB push press
∎ KB Rows [Each Side]
3x
∎ 9 Burpees

Section 2:
∎ TRX Leg Curl [Slow Extension]
∎ TRX Row [with 1 sec pause]
∎ Roundhouse [Each Side]
3x
∎ 9 Burpees

Section 3:
∎ Band Thruster
∎ Kettlebell Single Leg RDL [Each Side]
∎ DB snatch [Each Side]
3x
∎ 9 Burpees

Finisher
∎ 100 Bag Punches
∎ 100 Fake Jump Rope
∎ 100 Crunches
∎ 100 Jumping Jacks

-Every movement is 9 reps. One sided movements are done as 9 each side.
-Each Section has 3 Rounds. On the 3rd Round, you will complete 9 burpees before moving onto the next Section.

Videos
Pistol squat video https://youtu.be/H0QMP81ai48
Kb push press red/ purple https://youtu.be/R4NvCxyyuss
KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc
TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE
KB SRDL video https://www.youtube.com/watch?v=mohHxPIfUIc
DB snatch video https://www.youtube.com/watch?v=X_-Q77POxMM

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

20:00 AMRAP

∎ 15-20 DB Bench Press

∎ 15-20 KB Tricep Ext

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups

▬▬▬▬▬

Interval

30 sec ON➜15 sec All Out / 25sec rest/rotate

∎ TRX Rows

➜ TRX Jump Squat

∎ Pushups

➜ Half Burpee

∎ KB Goblet Squat

➜ Sprint In Place

3x

▬▬▬▬▬

Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 60/20

A. Assault Bike [ Slow Build up]

B. Rower

C. Attached Band Squat to High Pull

D. Bag Fight

E. Agility Turf

2x

◭Abs and Calfs

Coaches Cardio Choice

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Hit a Major Muscle Group [Do both for full body] (No Measure)

Legs

1 Turf weighted lunging into 1 turf Low side shuffle into 1 turf sled run

5x

Arms

3 Sets of “21’s” on DB Curls

then

75 Close Grip Pushups

then

Alternate 10 BB Curls and 10 Band Tricep kickbacks for 6 rounds

Turkey Abs (No Measure)

Complete as fast as possible:

40 T2b/hanging knee raises

15 plank drag thru

100 Mtn Climbers

15 Plank Drag thru

100 crunches

15 Plank Drag thru

100 flutter kicks

15 plank drag thru

100 Russian twist

15 plank drag thru

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