Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 KB Shrugs after each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row (4x12r)

∎ Between Each Set do 10 SLRDL Each Side

∎ Last Set Only, Do a Drop Set

Reps

∎ 20 Band OH Tricep Ext

∎ 10 TRX Tricep KickBack [ palms up]

∎ 12 Subscap Superman

3x

◭ Pick one way to die-

Go out different this time

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots with target

add 2 reps every round Score the reps of last completed round

Death By Sled (AMRAP – Reps)

Do sled run 1 way with Body weight (restart every min )

Death by Bike (Calories)

8/12 Cal each Round

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a.

A. 50/75 Pushups

a.

∎ 5 KB Tricep Extension [5U5D]

∎ 5 Burpees

➜ 4,4 ➜ 3,3

B. 60 Step Ups [Total]

b.

∎ 15 Plank Hip Tap [each side]

∎ 15 Wallball

➜ 12,12 ➜ 10,10

C. 50 Lowbar Pullups or Jumping Pullups

c.

∎ 12 TRX Pushups

∎ Sled Run

➜ 11,Run ➜ 10,Run

D. 50 See Saw Press [Total- Should take at least 3 sets to complete 50]

d.

∎ 30 Band OH Triceps Ext

∎ 15 Rip Saw [Each Way]

➜ 24,12 ➜ 16,8

Plug in time and attempt to complete next section
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Coaches Abs (no mercy) (No Measure)

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pirates 1 (Time)

∎ Walk the Plank [Slider Walk] [1 Turf]

∎ 10 Barbell Pistol Squat [Each]

∎ 45s Shiver Timber [Weighted Wall Sit]

∎ 5 Cannonball [Burpee Medball Slam]

∎ 8 Mast Climbers [TRX Power pull]

∎ 16 Staggered pushups [Total]

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups [Total]

∎ 200m Keg Carry [ OTS Medball Run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 Lashes [Rope Slam]

3x

.

.∎ Pirate Walk [Have Fun] Anytime you take a Water Break

◭ Put You Total Time in when complete

Good for you stuff

1 min Band External Band Rotations [Each Side]

1 min Door Frame Stretch

.

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10R

∎ lateral burpees

∎ jumping lunges

4x

◭ 30W/10Blast/30R&R

A. TRX Rows

➜ TRX Jump Squat

B. Pushups

➜ Up-Down

C. KB Goblet Squat

➜ Sprint in Place

2X

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Blast (AMRAP – Reps)

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 800

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 400

∎ 12 Pullups

∎ 10 KB/DB Thruster

∎ Run 200

❆ Cooldown Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15)

◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats.

◭ NO rest between Wall Sit and Back Squat.

◭ No more than 1:00 rest in between sets.
Record Last Squat Weight Used

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↹ Transition Movement ↹ (AMRAP – Reps)

▪️50 Band Pullapart [Unbroken]
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LIFT

◭ 8:00 EMOM [Decrease by 1 Rep each time you repeat that side]

◭ DB/KB Weighted

M1: 20 Pulse Lunges [Right]

M2: 20 Pulse Lunges [Left]

M3: 19 Pulse Lunges [Right]

M4: 19 Pulse Lunges [Left]

➜ Continue this pattern for 8:00

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Finisher

∎ 15 Band/DB Hamstring Curl

∎ 15 Attached Band Glute Kickback

∎ 15 Deadstop KB Swings

2x