Case of the Mondays

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Squad Hip 2 (No Measure)

mid back stretch R

clam shell R

reverse clam shell R

L

hip stretch

sit up toe touches

dolphins

best stretch in the world

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

3x

▬▬▬▬▬▬▬▬

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 ❆

Finisher

hail-marry pass after login time (if missed 5 burpee penalty)

JukeBox

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

◭ 20-10

∎ Calf Raise to Band Upright Row

∎ SS Band Row

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

[Squats if you skipped Tuesday]

◭ 20-10

∎ Jack Press

∎ Arms Only Assault Bike

4x

2. Soulja Boy

◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time

◭ 20-10

∎ DB Bench Row Left

∎ DB Bench Row Right

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Hold Straight Arm Plank Entire Time

◭ 20-10

∎ TRX Reverse Curl

∎ TRX Jump Squat

4x

4. “Queen” We Will Rock You

◭ Plank Shoulder Tap to Clap Beat

[1,2,3 Count] [Both hands on ground at each 3]

go through the Nightmare to get to the dream

/in /by

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
▬▬▬▬▬▬▬▬

Coaches Abs (no mercy) (No Measure)

Full Body Blast

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

16:00 AMRAP

∎ 15-20 DB Bench Press / TRX Pushup

∎ FWD Lunges {2 Turf]

∎ 8-12 Pullups /

▬▬▬▬▬

Interval

Sally Up Sally Down [Rotate]

Squat

Situp Anchored Locked out Legs

Pushup

Reps

∎ 1 Sled Run

∎ 15 Side Plank Raise [ Slow]

∎ 24 Russian Twist [Total]

∎ 12 DB SA Bench Row

3x

U Pick

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

14 Min AMRAP of

∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold]

∎ 8-12 Your Favorite Lift

Squat

Bench Barbell Row

Bench Press

OH Press

Deadlift

RDL

EMOM

∎ 10/ 15 Pushups

∎ Run Turf and Back 2X

4x

∎ 10 Wall Ball

∎ 10 Deadbug

4X

∎ 5/ 10 Assault Bike

∎ 5 Box Jump [ Go Big]

4X

∎ 16 Band Switch Step Chop

∎ 20 Bicycle Crunches

4X

Hybrid W1 AUX and Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10 W [No Rest, Rotate after 4X]

∎ TRX Bicep Curls

➜Bicep Curl Hold

∎ Weighted Wall Sit [Booty Banded]

➜ Monkey Squats

∎ Sit ups [Legs Anchored]

➜ Half Way Sit up Hold

∎ DB Should Press

➜ Front Rack Hold

◭ Do another round with 3X

Terminator [Short] (AMRAP – Reps)

∎ 20 Bicycle Crunches [Each Side]

╸12 Band Rip Saw [Each Side]

∎ 20 V ups

╸20 Weighed Side Bend [Each Side]

∎ Weighted Run 400 [Anything]

╸200 Flutter Kicks

✱ Starting at Crunches, do every exercise, each round remove the last exercise for the following round ➖➖➖➖➖➖➖➖➖➖➖

Hybrid W1 Hams and Reps

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

∎ 10 DB Leg Curls [20s Hold at Start]

∎ 10 BB RDL

4x

∎ 10 Fire Hydrants [Each][1s Pause]

∎ 10 Attached Band Kick Back [Each]

[2s Pause every other rep]

3x

∎ TRX Sled Row [3/4 Turf]

∎ Frog Bound [1/4] Turf

∎ 8 KB SL RDL

∎ 200m Run

∎ 10 Decline Bench Situp Twist [1:4]

3x

◭ Finisher Calf Raises

∎ 25 Pigeon

∎ 25 Duck

∎ 25 Neutral

Hybrid W1 Squat 20/10s

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Front to Back Squat (4sX6r)

◭ Front Squat
[Slowest Descent Possible]
◭ Back Squat
[Slowest Ascent Possible]
▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ 20s Work/10s Rest

∎ TRX Jumping Lunges

∎ Medball Slam

∎ Band Sword Chop

∎ Band AR Hold Reverse Lunge

[Switch Sides after both moves]

∎ Reverse Sled Drag

∎ Monkey Squat

∎ KB Deadlift

∎ KB Shrugs

◭ Finisher

∎ 40 Skydivers

∎ 40 SL Glute Bridges [Each Side]

Conquer

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

TW2: Metcon (Time)

◭ 1P means one partner works at a time.

◭ On 1P, partners can split reps anyway they want.

◭ Both partners run 100 yards at minute:

7, 14, 21, 28, 35

∎ 4 Switch Step Slam

➜ Burpee

1️⃣1P: 65 calBike

∎ Farmers Walk [3 Turf/150m]

➜ Wall Sit

1️⃣ 1P: 160Rope Rainbow

∎ 15 TRX T’s

➜ Touchdowns

1️⃣ 1P: 20 Horizontal Thrusters

∎ 15Butterfly Sit ups

➜ Plank

2x-3x [40:00 Cap]

▬▬▬▬▬▬▬▬

◭ Finisher

1P: 200 Calf Raises

Round 9

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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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