Triple Threat 11

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

21-15-9

∎ Weighted Step Ups [ Each Leg]

∎ Band UpRight Rows

∎ Box Jumps

21-15-9

∎ Barbell RDL [Go Heavy]

∎ Glute Bridge Med Ball Squeeze [ 2 Sec Pause]

∎ Half Burpee

21-15-9

∎ Assault Bike Cals

∎ Sled Press

∎ Butterfly Sit-ups

Finisher

∎ Run 800m-1600m

Stretch-tastic

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 30W/30W 2x each round

∎ Attached Band High Knees

➜ Banded Step Back Row

∎ Rower [Max Effort]

➜ Pace

∎ Lateral Shuffle

➜ Med Ball Slam

∎ Wall Ball

➜ Switch Step Pass

▬▬▬▬▬▬▬▬

∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬

◭ 35W/10R/25s Round Rest

∎ KB Swing to High Row Right

∎ KB 180 Row [Alternate]

∎ Gear Shifter Plank [Alternate]

∎ Skaters

∎ KB SL Pass Around [One Side Only] Repeat on Left ✲ 1 burpee penalty for dropping. Between Rounds. ▬▬▬▬▬▬▬▬

◭ Stretch[1:00 Each Side]

∎ Anchored Lat R-L

∎ Couch Stretch R-L

∎ Banded Throw R-L

∎ Bench Low Back [ Reach Right] ▬▬▬▬▬▬▬▬

◭ Group Leg 30s Each

∎ Ham

∎ Front

∎ Side

∎ Cross

∎ Quad

Group Training – Thu, Apr 11

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (5×8) (AMRAP – Reps)

Lift

∎ 12 DB Bench Row

∎ 15 Bench Rear Delt Fly [Thumbs Out ]

3x

∎ TRX LAT Pull Down

[Start with 3 Negatives Then Bust Out 7 Fast Reps]

3x

∎ 30 Alternating DB Curls

∎ 20 Band Tricep Pushdowns

∎ 20 Band Tricep OH Ext

2x

Comrade 2 (lunge)

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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

Reps

Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 15 Preacher Curl

∎ 20s 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.
➖➖➖➖➖➖➖➖➖➖➖

Deadlift 2.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Tempo Deadlift (6×8 @ 5:0:2)

◭ Natural speed Ascent, 5s Descent [Mississippi’s]

◭ Increase Weight as needed.

◭ Reset Core Brace each rep!

◭ Focus on Hamstring stretch and back stiffness.
◭ 15 Overhead Band Tricep Extensions

Bulgarian Split Squat (75×1 Each Leg)

◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
Complete with as little rest as possible.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 50 Crunches

∎ 40 DB Hamstring Curl

∎ 30 Med Ball Slams

∎ 40 Crunches

∎ 30 DB Hamstring Curl

∎ 20 Med Ball Slams

x1

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 100 Calf Raises

∎ 75 DB Plank Pull-Through

▬▬▬▬▬▬▬▬▬▬▬▬

❆❆ Cooldown Stretch ❆❆

()

()

()

#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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Trainer choice Abs

()

()

()

()

speed demon

/in /by

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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 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

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Partner up

∎ Band Resisted Bound [Half Turf]

➜ Band High Knees [Half Turf]

∎ Band Resisted Lateral Shuffle

3x

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Trainer choice Abs

()

()

()

()

Group Training – Sat, Mar 16

/in /by

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

▬▬▬▬▬▬▬▬▬▬

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

▬▬▬▬▬▬▬▬▬▬

◭ For Completion: [Split Reps as Desired]

∎ 50 Bench Side Raise [Each Side]

∎ 200m SA Farmer Walk

∎ 100 Heel Touches

▬▬▬▬▬▬▬▬▬▬

❄❄ Stretch When Finished ❄❄