Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each]

A. ⬇⬇

∎ Landmine Lunge Knee Tuck [R & L]

∎ Split Jerk [R & L]

1x

B. ⬇⬇

∎ Lateral Medball Slam

∎ Hop Scotch

∎ Lateral Medball Slam

∎ Hop Scotch

1x

C. ⬇⬇

∎ Bag Combo

∎ Pogo Jump [Right]

∎ Bag Combo

∎ Pogo Jump [Left]

1x

D. ⬇⬇

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

∎ Hang or Bench Leg raise

∎ Dumbbell Tricep Extension

1x

↺ Then do ABCD AGAIN ↺

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20/10

A. Landmine Twist [3x]

B. TRX Tricep Extension [3x]

C. Bag Combo [3x]

D. Bench Hop [3x]

∎ Coach’s Choice

Split

∎ 50 Dead Bugs [2s Pause]

∎ 100 Calf Raises

∎ 50 Low Back Extension

OR Kettlebell Swings

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Floor Press 3.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press (10-5-5-2-2-2…Until 2 Rep Max)

◭ 7 TRX Rows [1-0-3] cadence Between Floor Press Sets.

◭ Weight increases each set.

◭ Do Not Rush the FP. Rest as needed.

◭ Record Highest 2 rep weight.

◭ Ask for a spotter!

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Fish Out of Water (Time)

∎ 10 Platform RDL [KB,DB, or Rx BB]

∎ Heavy Sled Row [One way]

∎ 8 Burpees [Chest to Floor]

∎ 8 Fixed Point Jump Touch [Each Arm]

3x

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∎ Cone Sprint [Down & Back]

∎ 10 Single Arm Slamball [Each Arm]

∎ 30 Shoulder Taps [Total]

6x

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◭ Split

∎ 60 Dumbbell Pullovers

∎ 60 Dumbbell Tricep Kickbacks

❆ Cooldown/Stretch ❆

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Pirates

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Coach’s Choice : Abs 🤣

Pirates 1 (Time)

∎ 10 Barbell Pistol Squat [Each Side]

∎ 10 Plank Walk [Barbell Rollout]

∎ 5 Cannonball

[Burpee Medball Slam]

∎ 30 Shiver me timbers

[Rotational Wall Sit]

∎ 8 Mast Climbers

[TRX Power pull]

∎ 16 Staggered pushups

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups

∎ 200m Keg Carry

[On-the-shoulder Med ball run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 lashes [Rope Slam]

3x

Finisher

∎ 50 Skydivers

Punisher 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

Stretch

Forced Pushups

3x

beast mode (more than 50 push ups add manual Resistance to hit fatigue earlier

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence https://youtu.be/aZZ7kbBxWoc

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

14 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

14 russian twist

3x

()

Shredder

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20-10

∎ Jumping Lunges

∎ TRX Rows

4x

◭ 20-10

∎ Med ball slam

∎ Run in place

4x

◭ 20-10

∎ Dips

∎ Kettlebell Swings

4x

◭ 20-10

∎ prisoner seated jump squats

∎ Band press

4x

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Reps

∎ Partner Band Lateral Shuffle [Both Down & Back]

2x

∎ Partner Band High Knees [One Turf]

2x

∎ Partner Band Karaoke [Both Down & Back]

2x

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Burpee Bloodbath (Time)

∎ 10 Burpee squats [Advance to Burpee Box Jump]

∎ 10 Surfer Burpee

∎ 10 Burpee Med ball Slam

∎ 10 Burpee Sumo high pull [Advance to Burpee Pull-up]

❆ Cooldown/Stretch ❆

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Back Squat 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat Superset with Pulsing Lunge ([20BS/20PL] – [15/20] – [10/20] – [6/20])

◭ Superset Back Squats with Pulsing Lunges.

◭ Increase Weight as reps decrease, your heaviest set will be the set of 6.

◭ 20 Pulsing Lunges on each leg with no rest after Back Squat.

Reps

∎ 10 Partner Leg Curl or 35 Band Leg Curl

3x

∎ 15-20 Crunches

∎ Band Plank Row [6 Pulls each side x2]

∎ 24 Alternating Slider Leg curl

3x

◭ Superset

∎ 1:00 Wall Sit [45lb Plate]

∎ Duck Walk [1 Long Turf]

3x

∎ 12 Rainbow Leg Lift [Left]

∎ 12 Glute Donkey Kick [Left]

∎ 12 Weighted Step-up [Left]

↺ then do right side ↺

2x

❄ Stretch/Cooldown ❄

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()

Nintendo All Stars

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training


Nintendo All Stars (Time)

∎ 8 Mario Jumps R&L [reverse lunge and jump]

∎ 12 Donkey Kong slams [Jump and med ball slam]

∎ 25 Yoshi Mountain Climbers [with sliders]

∎ 3 Sonic Runs [10 high knees to a suicide run]

∎ 15 Peach’s plié Squat [sumo squats with KB]

∎ 20 Diddy Kong Jumping Pull-ups

∎ 5 Bowser Presses [heavy clean & press]

5x

Reps

decide more cardio and abs

arms and abs

∎ spin bike hill 90 sec

∎ 50 bicycle crunches

3x

inner outer thigh

∎ 15 l band adduction

∎ band walk horizontal turf 2x

∎ 10 glute bridge with 2 inner thigh squeezes at top

3x

()

Floor Press 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Floor Press / Dumbbell Floor Fly Superset ([20 FP/20 Fly] – [15/15] – [10/15] – [5/15])

◭ Increasing Floor Press weight as reps decrease.

◭ Fly weight should stay the same but get harder as sets progress. Go SLOW

◭ If partnered, start on different movements and swap out.

Reps

∎ 18 Weighted Toe Reaches

3x

∎ 6-8 Dip Bar Inverted Row [2s Pause at Top]

∎ 10 Pushups [3-3-3]

3x

∎ 8 -12 RDL

3x

Ladder

∎ TRX Sled Row [one way]

∎ 5 Burpee to Deadlift [BB or KB’s]

∎ Run 200m

3x [drop a burpee each round]

Reps

∎ 12 Dumbbell Tricep Extension [3-0-3]

∎ 3 negative pull-ups – 7 Regular Pullups

∎ 12 Dumbbell Lateral Raise

3x

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LIFT

Nemo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

Stational Setup

foam roll glute and quads

Interval

60W/20R

∎ Decline Bench Sit-ups [Modify to Knees up Crunches]

∎ Side Kicks [R&L] [30s Split]

∎ Band Squat Press & Figure 8 Run [30s Split]

∎ Med Ball Reverse Lunge with Twist [R&L] [30s split]

∎ Alternating Dumbbell Hammer Curls

3x

6 Minute Front Squat EMOM

◭ Start with 10 Squats, adding one more each minute.

◭ You will be at 15 Squats during minute 6.

◭ If Front Squatting under 85lbs, use DB’s or KB’s.

Reps

∎ 12 Deadbug

∎ 16 Barbell curls [Modify with DB’s]

∎ 24 Rope Battle Jacks

∎ 10 Roundhouse Kicks [5 each Side]

∎ 1 Whole Turf Sled Run

∎ 10 AR Press 2s pause [Each Side] ➜ 10 band twist [Each Side]

3x

Do you feel LUCKY

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ AMRAP 8:00

∎ 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)

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◭ First 4 Rounds:

∎ KB Row [R&L]

∎ Situps

∎ SA KB Squat

∎ Pushups

∎ KB Tricep Extension [3-0-3]

∎ Horizontal Plate Thruster

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

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◭ Last 3 Rounds:

∎ 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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