Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pause Deadlift 1.0 (8 Reps 𝙭 6 Sets)

◭ 4 Floor to Knee [3s Pause]

➜ 4 Full Deadlifts

◭ Increase Weight as needed.

◭ Focus on Core, Hamstring,

and Quad Tightness.

◭ Weight is NOT being recorded, Focus on the burn.

◭ 15 Band Face Pulls between sets.
◭ BRACE YOUR CORE!

◭ Reset your core brace as needed to maintain max tightness.

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Reps

◭ For Completion:

∎ 15 Floor DB Ball buster

∎ 16 Drag Curls

∎ 16 Single Leg Calf Raise

3x

∎ Sled Tricep Kick Back [1/4 Turf]

∎ Gorilla Curl

➜ Dead Lift [5:5] [x2]

∎ Run 300

3x

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◭ Split

∎ 50 Inside Out Rope Circles

∎ 40 Over Head Tricep Extensions

∎ Bound or Frog Jump [1 Turf] [x2]

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◭ Split

∎ 40 Med Ball Slams

∎ 80 Shoulder Taps

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ 40W/20R

∎ Burpee to Rope Slam [1:7]

∎Bear Crawl Into High Knees Backward [Turf Width]

∎ Switch Step Band Row

∎ Jump Squat move to BW Squats at fatigue {Banded }

2x

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◭ 30W/20R

∎ Reverse Lunge alt Rope Wave

∎ TRX Tricep Extension

∎ Jumping Band Row

∎ Lateral shuffle [Banded]

3x

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Reps

∎ Buy in: Lunge turf down and back [3x]

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∎ 25 Side Plank Raise [Each Side]

∎ 20 windmill slams [Big Ball]

∎ 8 Barbell Rollout [3s Pause]

∎ Run 300

3x

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 7 min AMRAP

∎ 8 DB Bench Press [5-2-1}

∎ 15 Bulgarian Split Squat Lunges

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◭ 7 min AMRAP

∎ 12 Kneeling Landmine Press

∎ 12 Landmine Deadlift

∎ 20 Reverse Plank Rainbow over Landmine

(keep booty bands on whole time)

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◭ 7 min AMRAP

∎ 15-25 Band Assisted Pushups [Burn up]

∎ 12 Band Glute Kickback [go to elbows to give arms break]

(keep booty bands on whole time)

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Save Me!

∎ 12 Sissy Squat

∎ Weighted Wall Sit

3x

Reps

∎ 12 bench Y raise

∎ 12 Squat Press

∎ Heavy Sled Push [one way]

∎ 8 tri crunch

3x

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×10)

◭ Pull From the ground each rep.

◭ Increase weight each set.

◭ BRACE YOUR CORE EACH REP!

◭ Don’t Rush, Focus on clean form.

◭ Have Coach watch your form if unsure.
◭ Record your heaviest set of 10.

◭ 10 TRX Scapula Pull between sets

Reps

∎ 15 box glute bridge butterfly

∎ 25 band leg curl

3x

∎ 10 Pistol Squat R,L

∎ 8 R,L

∎ 6 R,L

Shine (Time)

Split Reps as Desired

∎ 75 Jack Press 30/15

∎ 75 jumping pull up

∎ 75 Sit-up (straight legs feet under sled )

∎ 75 kb jump squats Purple/ black

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat EMOM (8,9,10,11,12,13,14,15)

▶ You have 1 Minute to complete the assigned reps. Each consecutive minute you will add one rep.

▶ The only rest is the time left after you finish your reps before the next minute starts.

▶ Do this for 8 Minutes straight starting at 8 Reps the first minute and ending at 15 Reps the last minute.
Choose a weight that would be around your 15-20 rep max.

If barbell is too heavy, Substitute KB’s.

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Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

▶ 6 Activation Barbell Pullups [5-2-1]

▶ 15 R/Ll Band Adductions [Purple]

▶ 5 Stabilizer Squats on Bosu Ball [5-5-5]

▶ 15 single leg V-up [both sides]

Guys can choose to do 12 trx tricep ext for adductions

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Metcon (AMRAP – Reps)

Fight Gone Bad: Nonstop 1 Minute sets of AMRAP for a total of 3 Rounds.

► Pushups

► Run n’ Touch burpee [10 Yards]

► Weighted bench sit-ups

► Box jump

► Bag push
Modifications:

► Box Jump = Step up