JukeBox

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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

1. Sally up-down ( pushups)

20-10

B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25

sumo squat to high pull Green/yellow

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

in out hops straddle plate or small box

4x

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

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice landmine RDL and find weight

Terminator 3 (Time)

∎ 10 Deadbug [R&L = 2]

╸10 Push-ups

∎ 10 Wall Ball

╸10 Jumping Pullups

∎ 10 Landmine RDL/Deadlift Combo [90#/45#]

╸10 TRX Starfish

∎ 10 TRX Leg curls

╸10 Plank Elbow Strike [R&L = 1]

∎ 10 Jumping Lunges [R&L = 1]

╸10 Burpee to Box jump

✱ Starting at Deadbug, do every exercise, each round you remove the

last exercise so (10 burpee to box jump only happens 1x in the workout)

Bootcamp

For Completion:

∎15 Weighted Low Back Extension

∎15 Vertical Band Adduction [Each side]

3x

∎50 Sit-ups with 2 Inner thigh squeeze

❄️ Stretch When Finished❄️

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Pull 2.1

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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

▬▬▬▬▬▬▬▬▬▬▬▬

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

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank challenge with your partner

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300 workout

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 15 Minute AMRAP

∎ 15 Bench Row [Barbell or Dumbbell]

∎ 6 Roman Press ➜ 6 Shoulder Press

∎ 24 Slider Single Leg Curl [Total]

∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat Both 3x]

3x

300 workout (Time)

∎ 25 Overhead Power Rope Slams

∎ 50 RDL [Barbell or KB]

∎ 50 Push-ups [Bodyweight or Primal]

∎ 50 Box Jumps or 50 Step-ups [Each Side]

∎ 50 Side Crunches [Each Side]

∎ 50 Single Arm Clean & Press [Total]

∎ 25 Plate Suplex [Each Side]

∎ 25 Twisting Sit-ups [Total]

Front Squat 3.0

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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

▬▬▬▬▬▬▬▬▬▬▬▬

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

▬▬▬▬▬▬▬▬▬▬▬▬

4 Lunge➜2 Press➜Sprint Complex (Time)

◭ DB or KB

◭ Down & Back

◭ Each run becomes longer than the last

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Shift Gears

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 30s Work／30 Work 20 sec Break

3x

▬▬▬▬

∎ Split Stance Band Row

∎ Wall Balls

▬▬▬▬

∎ Landmine Curtsy Lunges

▬▬▬▬

∎ Assault Bike 30s All out ／30s mid – level

▬▬▬▬

∎ Paddle Board [Each Side]

▬▬▬▬

∎ TRX Starfish [Banded]

∎ TRX Knee Lift [Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ I Go, You Go

∎ 30 Landmine Twist

∎ Partner Band Lateral Shuffle [D&B]

∎ 15 Decline Situps

∎ 30 Band Pull Apart

∎ 15 Cal Assault Bike Sprint

❆❆ Stretch ❆❆

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Pull 3.0

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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.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 15 TRX Leg Curl

∎ 20s Low Pushup Iso Hold

∎ 8-12 DB Bench Press

4X

▬▬▬▬▬▬▬▬▬▬▬▬

𝐀] Lucky 7

∎ Kickouts [Right]

∎ Kickouts [Left]

𝐁] Lucky 7

∎ Sit-up with Medball Squeeze

∎ Medball Thigh Squeeze

𝐂] Lucky 7

∎ Pushup on DB

∎ DB Bicep Curl

𝐃] Lucky 7 in Reverse

∎ Half-burpee

∎ KB Highpull

()

Challenge for change

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

AMRAP 16 min

20 Wall sit +wall angles

deloaded squats 12-8-6-6 Stay with 6 Reps thereafter

15 Side Plank Raise 15 sec Side plank Hold

500 challenge (Time)

𝐀] 50 Prisoner Squats

𝐁] 50 Pushups

𝐂] 25 Slider Leg Curl

𝐃] 50 TRX Knee Tuck [ab motion]

𝐄] 25 Jumping Pullups

𝐅] 50 Situps [Ball between knees]

𝐆] 25 Slider Leg Curl

𝐇] 25 Over Shoulder Throw

𝐈] 25 Close Grip Pushups [chest to block]

𝐉] 25 TRX Wide Grip Row

𝐊] 50 Squats [Your Choice]

𝐋] 25 Jumping Chinups

𝐌] 50 Landmine Twist

𝐍] 25 Box Jumps

It’s Always Ticking

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 20 Plank Pull [2 reps per side the Switch]

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank to Failure

then, subtract your plank time

to get your score!

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Hump Day

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 20W/10H x2

∎ TRX Curls

➜ Hold 10s

∎ Jump squats

➜ Wall Sit

∎ Med Ball Slam

➜ Gut Check

∎ Situps

➜ Halfway Situp Hold

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 40W/20R

∎ Medball Burpee to Wall ball

∎ V-up to Russian twist

2x

∎ Band Ripsaw

∎ Run n’ Touch

2x

∎ TRX Starfish

∎TRX Jumping Lunges

2x

Again but 1x through

▬▬▬▬▬▬▬▬▬▬▬▬

◭ AMRAP

∎ Sled Push

∎ 15 Jumping band Row

∎ 12 KB/DB Squat Press [Single]

∎ 10 Medball Sit-up Wall Slam

∎ 10 Up-Down