CAA

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]

Squat 3.2

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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 ▬▬▬▬▬▬▬▬▬▬▬▬

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

▬▬▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 30 Band/15 DB Hamstring Curl

∎ 15 Attached Band Glute Kickback

∎ 15 Deadstop KB Swings

x3

Shredder

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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

◭ 20-10

∎ Assault Bike

8x

▬▬▬▬▬▬▬▬▬▬

Reps

∎ Partner Band Lateral Shuffle [Both Down & Back]

2x

∎ Partner Band High Knees [One Turf]

2x

∎ Partner Band Karaoke [Both Down & Back]

2x

▬▬▬▬▬▬▬▬▬▬

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 ❆

()

()

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 12 Preacher Curl or Waiter Curl

∎ 10 Med Ball Deadbug [2s pause]

∎ 15s Braced Plank

◭ 6:00 AMRAP

∎ 12-11-10-9-8-7 -6 -5 BB Strict Press

∎12 Band/DB Rear Delt Fly

▬▬▬▬▬▬▬▬▬▬▬▬

Terminator 4 (Time)

∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]

✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
➖➖➖➖➖➖➖➖➖➖➖

Step to Squat

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Step Off to Squat (No Measure)

∎ 6 Negative Weighted Step Offs [Each Leg]

∎ 15 Explosive BB Squats

∎ 20 Band Twist [Each Side]

4x

Do the squats as soon as you get done with step offs – each round alternate which leg you start with

Reps

∎ Reverse Sled Drag [down & back]

∎ 12 Monkey Squats

∎ 6 Elevated Lunge Halo [ Each Side]

3x

▬▬▬▬▬▬▬▬

Calf Raises

25 Single Leg [Each side, switch as needed]

25 Slow Both Legs

25 Fast Both Legs

DeMoss Dirty Dozen

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Mobility 2- TRX complex (No Measure)

Foam roll glutes calves IT bands WINGS

TRX complex

Band stretches

Reps

12 TRX leg curls

12 sumo squats

12 partner situps with med ball throws

2 band sprints (each partner goes 2 times)

Repeat 2x

12 Sit up get up

12 trx tricep extensions

12 burpees

2 band sprints (each partner goes 2 times)

Repeat 2x

12 wall balls

12 alt TRX twist mod= band twist

12 TRX floor wipers RL=1 rep

2 band sprints (each partner goes 2 times)

12 RDLs right, 12 RDLs left

Repeat 2x

End workout with 144 (12 x 12) calf raises.

(At end, each person will have done 12 band sprints.)

Deadlift 3.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadstop Deadlift (4𝙭8)

◭ Set bar down completely every rep.

◭ Re-Brace core Every rep.

◭ Increase weight AS NEEDED.

◭ Ask for Form check before going heavy.
◭ 15-20 Dips after each set

▬▬▬▬▬▬▬▬▬▬▬▬

Bulgarian Split Squat 3X12

◭ Barbell Pad
∎ 16 Four Point Knee Extensions between each set.

▬▬▬▬▬▬▬▬▬▬▬▬

Blast 2 (Time)

∎ 21 Banded BB G Bridge

∎ 21 Wall Ball

∎ 21 TRX Tricep EXT

∎ 18 Banded BB G Bridge

∎ 18 Wall Ball

∎ 18 TRX Tricep EXT

∎ 14 Banded BB G Bridge

∎ 14 Wall Ball

∎ 14 18 TRX Tricep EXT

▬▬▬▬▬▬▬▬▬▬▬▬

Group Training – Fri, Apr 19

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

4 Min to Complete Challenge, 1 min between stations,

∎ 50 Push Press {go Heavy]

∎ 30 box jumps

∎ Sled Row [2 Turf] [Go Heavy]

∎ 35/50 Pushups

∎ 19/35 Assault Bike

∎ 60 Touchdowns

∎ 50 Band Jumping Row

∎ 30 Wall Ball

∎ 30 Cannonball

◭ Coaches Agility and Game

Group Training – Thu, Apr 18

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Super Set Surprise (No Measure)

12 Incline DB bench Bench

12 DB row

4x

100 Crunches

12 Front rack lunges

8 BB Pistol squats

3x

100 Russian Twist

OH hold [down and back]

12 OH presses

4x

40 Cannonballs

8/15 pushups

30 Glute bridges

6x

60 Slider Knee Tucks

JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach abs until all done or 10 pushups to get back in.

∎ Last man standing

◭ 20w-10r

∎ Sprawls

∎ Rip Saw [Alternating]

4x

◭ 30w-10r

∎ Pulsing V-up

∎ Hip Tap

4x

◭ 20-10

∎ Rower 4x

∎ Assault Bike 4x

◭ 30/10

∎ Scissor Kicks

∎ Moving Plank

4x

◭ 20-10

∎ WallBall

∎ DB Plank Pass Through [Heavy]

4x

◭ 30/10

∎ Side Plank Dip

∎ SA V-ups

4x

◭ 20-10

∎ Rope Switch Step

∎ Rope Circles

4x

◭ 30/10

∎ Iron Butterfly

∎ 6 in Hold

4x