Rock n Roll

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Rock n Roll

LIFT
warm up 

low back ext 

scoops

frankenstien 

 

A. 6-8 RDL 
sled Drag (sled behind you – face fwd- palms up) https://youtu.be/rZHbZn18Efo
3x

B. 6-8  bench barbell row
15 doorway pulls

3x

Then do A, B another 2x each   do 8-12 on RDL  and 8-12 on bb row

30 band leg curl https://youtu.be/hbS94TxFisk
20 seated ALT DB bicep curl
12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat
Sled Run
Run 250
3x

split

50 lat raises
100 calf raises

The Test

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The Test

Interval https://youtu.be/_wNJcuw63zw
20sec pulsating side plank R then hold side plan 20 sec
L
plankster on command https://youtu.be/G1NgVYQIyIk

40W-20R -swap moves last 15 sec
A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc
B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o
C. attached band row -squat row
D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc
3x

25 secW-5 sec R
A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o
C, D band kickback R/L https://youtu.be/OV3jgMRA3V0
2-3x

Challenger
4 min to compete each station split reps however desired and go as hard as possible – if completed early jump rope until 4 min timer up / 45 sec between starting next letter.

A. KB Row 40 R- 40L
60 KB Swings

B. 60 trx tricep ext
60 bench hops

C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m

blitz 2 min

Pre-exhaust

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Pre-exhaust

LIFT
12  min AmRap 
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up  https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc

28’s * (7 low, 7 mid, 7 high, 7 full range)

28s’s * overhead Trciep ext 
28 pass off crunches (28 passes)
2x

28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
 2x  menaing go R-L-R-L

60 Split each exercise however desired
Back squat @ 60% 
Bench press @ 60%   

Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches  
15 Rope Curls  https://www.youtube.com/watch?v=25F8Jimue_8
3x 

Punisher 2

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Punisher 2

Bootcamp
Stretch

Forced Pushups
https://www.youtube.com/watch?v=bSt2Njjo-W0
3x
beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

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

Prevail

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

FGB 6 (AMRAP – Reps)

Barbell Curls

Battle jack https://youtu.be/obcIJjUeq1A

Run n touch Burpee (run turf burpee at each end count burpees)

Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg

Rower

3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw

20/10

Alt rope wave w squat- slam

2x

punches- knee strikes

2x

TRX curl- tricep EXT

2x

2x

Ab and Agility section

Sqwod

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Sqwod

Amped Up with Abs
Frankenstein walks
inner thigh
monkey squats
dolphins
runners stretch
iron cross

Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw
round 1 40-20
round 2 30-20
round 3 20-10 x2

pushups
trx rows
attached band sprints
goblet squats

Interval https://youtu.be/_wNJcuw63zw
30-20
Rope swats w reverse lunge
kb renegade row R
L
Trx jump squat
Trx pull apart
3x
1-Mile Run (Time)
Max Effort 1-Mile Run

Ladders

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

Mobility (No Measure)

Mobility

10 sec band stretches

20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek

10 sec Hip flex-or stretch 2x

10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)

10 chin ups

10 full burpees

drop 2 reps till 0

10 Box jumps

10 atomic pushups

drop 2 till 0

10 pistol squats

10 kb press press go heavy 53/26

drop 2 till 0

10 wall ball 20/12

10 leg curl

drop 2 till 0

row 500-

Run 200

Row 250 25

Run 200

Reps

20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5

30 trx mnt climbers

30 band pull apart

2x

spend 1 min in trx plank

Prevail

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Prevail

FGB 6 (AMRAP – Reps)
Barbell Curls
Battle jack
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall )
Rower
3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw
20/10

Alt rope wave w squat- slam
2x

punches- knee strikes
2x

TRX curl- tricep EXT
2x

2x

Ab and Agility section

Ladders

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Ladders

Mobility
Mobility
10 sec band stretches
20 ankle rotations R-L

10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x

20 foam roll IT bands and Calf

Ladder (Time)
10 chin ups
10 full burpees
drop 2 reps till 0

10 Box jumps
10 atomic pushups
drop 2 till 0

10 pistol squats
10 kb press press go heavy 53/26
drop 2 till 0

10 wall ball 20/12
10 leg curl
drop 2 till 0

row 500-
Run 200
Row 250 25
Run 200

Reps
20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5
30 trx mnt climbers
30 band pull apart
2x
spend 1 min in trx plank

Glute Runner

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

CardioFusion

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

16 min amrap

10 elevated glute raise bosu bubble 1 sec pause

15 lat raise on bosu

Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E

AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)

L -L

spin hill 1 min – sprint 30

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

30 rope slam

lunges turf

rower 250- 25 rower crunches

2x

50 supermans

50 band pull apart

LIFT

3-5 negative pullups

10-12 barbell bench rows

12 band step up R/L

3x

Squats 6-8

12-15 db + band rear delt flys

chip ups

3x

10 -8-6 bench press

15-20 lat pull down

3x

do 4th set of bench for 15-20 reps

12 DB med ball press

10-12 barbell drag curls

2x

20/10

BW squat band on knee

5x all out