Glute Runner

/in /by

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

Glute Runner

/in /by

Glute Runner

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

Glute Runner

/in /by

Glute Runner

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

Distractions (Bench – RDL- Shoulder)

/in /by

Distractions (Bench – RDL- Shoulder)

LIFT
bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent
10 Trx leg curl
20 attached band pullaprt 
4x 

20 band upright row 
8-12 seated shoulder press
15 RDL 65%
3x 

extra credit 200 calf raises (fast quick)

Distractions (Time)
reps with interruption every min on the min 

6 sleds- 10/15 pushups 
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee  (last thing- no interruption ) 

Silver Bells

/in /by

Silver Bells

Pre-Workout
30 reps squat correction drill https://youtu.be/mJSexD5g0ZE
MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion
30 sec W-5 rest -10 sec W

A. 30sec kb swings – 10 sec knee strike
3x

B. band punches -jumping row
2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull
3x

C. row- rower med ball press
3x

D. spin hill-sprint
3x

E.lat step bosu – explosive platform pushups
3x

once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
_____________
2x 3x round 1 2x round 2

Amrap

12 R/L wall ball twist
24 switch step slam
bag agility one fit cones bear crawl 4x
row 300
12 BW SRDL

videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk

Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8

Suicide Alley

/in /by

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

Pre-Workout

foam roll inner thigh

CardioFusion

3 min (45 sec swap)

row – curl press -row – curl press 1x

up -sprint- band punches -reverse 1x

10 med ball slam 3 lat shuffle to 10 tricep ext amrap

(everyone) suicide 3 min

10 med ball v-up

10 wall ball thruster

10 touch jump

2 min (1 min swap)

row – curl press

lat shuffle to 10 kb tricep ext amrap

spin

2 min suicide

10 wall ball thruster

10 touch jump

1 min

row

lat shuffle

spin

1 min suicide

10 touch jump

20/10

kb air climber/ kb pull over

3x

kb swing / run n touch 2x

3x

Through Thick and Thin

/in /by

Through Thick and Thin

Warm-up
hamsting w band
bird dog
chest stretch
hip back rotation
torso rotation
rocking ham
kb rdl

LIFT
erbody
6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c
3x U go you go

14 min amRap
10-12 RDL
6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU
15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )
fun run
pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me
row 200
db lat raise
3x (if rower are full spin hill 20 db raise )

15 bench low back ext
15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8
3x

Terminator

/in /by

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

Pre-Workout

practice landmine RDL

TRX superman https://youtu.be/def8bUJpXlM

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

https://www.youtube.com/watch?v=cWSxQ3tZt_o

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

3x

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

Peg Leg

/in /by

Peg Leg

Reps
8-10 floor press
12 Bulgarian split squat
leg lift – knee tuck – 5 ecentric ab raise
4x
* on last 2 sets go bodyweight and add a jump on BSS https://youtu.be/b8S8k7aPUQw

10 goblets squat (4×4 cadence)
trx tricep ext
3x

on last set do burnout of db OH tricep ext right after the trx

extra credit
spin or row till everyone is done

50/10
Karaoke punch
band twist R/L
peg leg jump R/L
half burpee/ touch n jump (on the plate)
superman/ plank
2-3x

Suicide Alley

/in /by

Suicide Alley

Pre-Workout
foam roll inner thigh

CardioFusion
3 min (45 sec swap)
row – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap

(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump

2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin

2 min suicide
10 wall ball thruster
10 touch jump

1 min
row
lat shuffle
spin

1 min suicide
10 touch jump

20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x