#3 Combo

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

roll glutes

10 TRX RDL R-L

Bootcamp

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

A.

∎ Gorilla Row

∎ Sumo Squat

3x every 2 sets followed by 30 sec rest

◭ 3 min AMRAP

a.

∎ 20 Band Triceps extension

∎ 10 Elevated Pushups on Plates

∎ 10 Jump Squats

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◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

B.

∎ Trx Leg Curl

∎ Deadbug

3x

◭ 3 min AMRAP

b.

∎ 12 Dumbbell Bicep Curls

∎ 10 box jump

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◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

C.

∎ DB Bench Press

∎ Low Bar Pull Up

3x

◭ 3 min AMRAP

c.

∎ 10 Bench Leg lift

∎ Shuttle Run

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◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

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∎ Trainer choice Abs

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speed demon

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Reps

Do AB 2x, CD 2x then

1 round straight through for 3 total rounds

A.

∎ 15 Slider Knee Tuck

∎ 15 Speed Lunge [Each]

B.

∎ 15 Medball Leg Curl

∎ 30 Windmill

2x

C.

∎ 15 KB/DB RDL

∎ 12 Elevated SL Glute Raise

D.

∎ 8 SA Landmine press [Each] [3U1D]

∎ 8 Landmine Pulse Front Squat [3D1U]

2x

then 1x straight through set

Assault Bike 30/50 Cal (Time)

500m Row (Time)

Max Effort 500m Row

800m Run (Time)

Max Effort 800m Run

#3 Combo

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

roll glutes

10 TRX RDL R-L

Bootcamp

◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

A.

∎ Gorilla Row

∎ Sumo Squat

3x every 2 sets followed by 30 sec rest

◭ 3 min AMRAP

a.

∎ 20 Band Triceps extension

∎ 10 Elevated Pushups on Plates

∎ 10 Jump Squats

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◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

B.

∎ Trx Leg Curl

∎ Deadbug

3x

◭ 3 min AMRAP

b.

∎ 12 Dumbbell Bicep Curls

∎ 10 box jump

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◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )

C.

∎ DB Bench Press

∎ Low Bar Pull Up

3x

◭ 3 min AMRAP

c.

∎ 10 Bench Leg lift

∎ Shuttle Run

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◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

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∎ Trainer choice Abs

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Group Training – Sat, Mar 16

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pursuit (No Measure)

◭ 20s Work / 10s Rest

∎ SA Weighted Sit-ups

∎ Russian Twist [Feet up or supported]

4x

∎ Kettlebell Swings

∎ TRX Underhand Rows

4x

∎ Pushup Jack [keep band on]

∎ Booty Band Bodyweight Squats

4x

∎ Battle Rope Single Waves [Fast]

∎ Battle Rope OH Hold

4x

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Sweat (Time)

◭ As Fast As Possible:

∎ 8/12 cal Machine

∎ 10-12 Pull ups

∎ 10 Plate Raise [Abs]

∎ 10 Plate Corkscrew [Both Sides]

∎ 10 Lateral Burpee

3x

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◭ For Completion: [Split Reps as Desired]

∎ 50 Bench Side Raise [Each Side]

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

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❄❄ Stretch When Finished ❄❄

sweat breaker

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

⏱ 50s Work/10s Rest

◭ TRX

∎ TRX Hip Throw [Alternate Sides]

∎ Touchdown

∎ TRX Starfish

2x

◭ Bodyweight

∎ Lateral Shuffle Touch n’ Jump [Horz. Turf]

∎ Burpee to Skater [1:6]

∎ Winged Pushup [2 Scap Raises :1 Pushup]

2x

◭ Kettlebell

∎ KB Air Climber to Ab Pullover [6:1]

∎ KB Side Step Swing

∎ KB 180 Jumping SA Row [2 Rows/Jump]

2x

◭ Everybody

∎ Cupid Shuffle Plank

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Reps

∎ 8/15cal Assault Bike

∎ Karaoke [2 Turf]

∎ Sprint/Backpedal [Down & Back]

∎ 12 Banded Wood Chopper [Each Side]

∎ 8 Roundhouse [Each Leg]

∎ 8 Knee Strikes [Each Leg]

3x

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Hybrid W1 AUX and Terminator

/in /by

Squad Fitness Homewood – Group Training

Interval

◭ 20W/10 W [No Rest, Rotate after 4X]

∎ TRX Bicep Curls ➜Bicep Curl Hold

∎ Sit ups [Anchored] ➜ Sit up Hold 45/

∎ DB Should Press ➜ Front Rack Hold

*∎ Wall Sit ➜ Monkey Squats *

[If you came Tues. you can opt to do Row then Row Faster]

∎ Med Ball Russian Twist ➜ MB DeadBug

◭ Do another round with 3X

Terminator [Short] (Time)

∎ 10 Weighted Situps

╸10 Wall Ball Side Twist [Each Side]

∎ 10 TRX Reverse Arm Curls

╸10 TRX Y Raises

∎ 10 Burpee to Box jump

╸Row 400m

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

Combo moves

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

40-25

A. 1 chinup knee tuck 1 jump squat

2 trx rows 2 jump squats

B. 4 jumping lunges 2 box jump

C. 3 Vups 2 pushups

D. 3 kb press 1 front squat

3x last round switch to 30/20

EMOM tricep (Time)

75 tricep ext ever min on the minute stop and do 3 full burpee

EMOM interruption (Time)

100 kb swings

5 box jumps EMOM

EMOM v-ups (Time)

100 vups

every minute do 7 pushups on toes

Reps

partner up

sit-up hold 10 sec 3 sit-ups 8sec 3 sit-ups 5 sec 3 situps

30 TRX mnt climbers slow

2x

Heart Stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

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∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 20cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

Tabatta Squad

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

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AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

∎ 24 DB Pass through plank

∎ 10/16 Cal Assault Bike

∎ Coach’s Agility 2x

∎ 60 Bench Flutter Kick

∎ 20 Hammer Curls -5 Double Curls

SSP C2W1D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift Cluster (AMRAP – Reps)

◭ 10 Sets of 4 Reps with 10s between each set

◭ Find a healthy weight and stick with it

PICK RDL of DEADLIFT

RDL Cluster

◭ 10 Sets of 4 Reps with 10s between each set

◭ Find a healthy weight and stick with it

SA Side Landmine Row

◭ Slow, Squeeze Abs and Lats
20 Side Plank Roll [Each Way]

Between EachSide

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Finisher

∎ 15 Waiter Curls [Heavy]

∎ 12 Box Dips [3U3D]

∎ 15 DB Skull Crusher

4x ▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 1:00 Couch Stretch [Each Side]

∎ 1:00 PVC Passthroughs

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