Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ AMRAP 11:00

∎ 12-15 RDL

∎ 20 attached Band pull apart

∎ 5 Negative Leg Lift

➜ 10 Regular

Card Deck

take out jokers and spades

on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts 6/3=300m 10 or face card 10/2=500

Reps will be derived from number of card – Workout is done as group Everybody does same number of reps

R-L stuff – draw 6 (do 6 R-6L)

∎ Burpee

∎ Slider Knee Tuck

∎ DB/KB Pullovers

∎ Alligator with Band [R&L= 1]

∎ Speed Lunge [R&L=1]

∎ Curl [Any Type]

⋆ On 7th flip this determines distance or Bike or Run

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

20-10

A. Band Bunny Hops https://youtu.be/8wxv6K-51tI

SS Band Row

4x

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

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bent Over DB/KB Row (5 x 12)

◭ 2s Pause at Top

◭ Re-brace the core as needed.

◭ Increase weight each set if possible.

◭ The goal is power through the upper back.
5 Dragon Flag Between Each Set

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Comrade 2 Lunge (Time)

◭ I go, You go

◭ Alternate through the following movements,

with one person working at a time.

◭ You do 7 burpees, then I do 7 Deadlifts etc…

∎ 7 Burpees

∎ 7 KB or BB Deadlift

∎ 7 Banded Overhead Squat

∎ 7 DB or BB RDL

∎ 7 Pullups [Hardest]

∎ 7 DB Thrusters

∎ 7 Pushups

6x

★ Lunge One Turf together after EACH round

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∎ Plank challenge with your partner

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Front Squat Drop Set (20 – 15 – 10 – 5 – 2)

◭ Start Light, Get Heavier

each set.

◭ If a weight is too heavy, lower the weight and restart the set.

◭ No racking weight mid-set.

◭ Brace your core, or else🔪
◭ 12 Vampire Sit-ups between sets

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Reps

∎ Bulgarian Split Squat Lunge [Each Side]

➜ 5s Hold ＋ 5 Reps

➜ [4/4, 3/3, 2/2, 1/1]

∎ 25 Outside IN Rope Circles

∎ 5 Negative TRX Curls

➜ 10 Regular

3x

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4 Lunge➜2 Press➜Sprint Complex (Time)

◭ DB or KB

◭ Down & Back

◭ Each run becomes longer than the last

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Landmine Row [2 Hands] (70 AFSAP)

◭ Brace your Core!

◭ Rest when form breaks.

◭ Complete 70 Reps in as

few sets as you can.

◭ If you complete 20+ Reps on

set 1, double the weight.
◭ 20 DB Side Raise between sets.

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Reps

∎ 15 TRX Leg Curl

∎ 20s Low Pushup Iso Hold

∎ 8-12 DB Bench Press

4X

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𝐀] Lucky 7

∎ Kickouts [Right]

∎ Kickouts [Left]

𝐃] Lucky 7 in Reverse

∎ Half-burpee

∎ KB Highpull

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