Thunder and Lighting 3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

[30W/5R/20W[arrow]/30R] x3 each

∎ Negative Pull Up

➜ TRX Row

∎ Negative Pushup

➜ Thruster

∎ DB Hamstring Iso Hold

➜ Slider Leg Curl

∎ Negative Weighted Decline Sit-ups

➜ V-ups

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Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

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∎ 300/350m Row

∎ Sled Run [4 Turf]

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∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

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∎ 15/30 cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

Terminator

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 6:00 AMRAP

∎ 12 Preacher Curl

∎ 10 Med Ball Deadbug [2s pause]

∎ 15s Braced Plank

◭ 6:00 AMRAP

∎ 12-11-10-9-8-7 -6 -5 BB Strict Press

∎12 Band/DB Rear Delt Fly

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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.
➖➖➖➖➖➖➖➖➖➖➖

Gotta Work the Wheels

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

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LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 20 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 35 Band Hamstring Curl

➜ Lunge [2 Turf]

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◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

❆❆ Cooldown Stretch ❆❆

U Pick

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

14 Min AMRAP of

∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold]

∎ 8-12 Your Favorite Lift

Squat

Bench Barbell Row

Bench Press

OH Press

Deadlift

RDL

EMOM

∎ 10/ 15 Pushups

∎ Run Turf and Back 2X

4x

∎ 10 Wall Ball

∎ 10 Deadbug

4X

∎ 5/ 10 Assault Bike

∎ 5 Box Jump [ Go Big]

4X

∎ 16 Band Switch Step Chop

∎ 20 Bicycle Crunches

4X

Tabatta Squad

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

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]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 50 windmills

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

()

()

()

Heart Stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 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

JukeBox

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

◭ Outlast Farmer Carry!

∎ Nascar Style around Turf

*Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race]

∎ Winner is last person carrying

◭ 20-10

∎ Band Twist R

∎ Band Twist L

4x

1. Sally up-down

◭ Sit-ups + sit-up hold

◭ 20-10

∎ Rower 4x

∎ Assault Bike 4x

2. Soulja Boy

◭ Glute Bridge each “Soulja Boy” + Glute Hold Entire Time

◭ 20-10

∎ WallBall

∎ DB Plank Pass Through [Heavy]

4x

3. Give Me Everything [Pitbull]

◭ Horz Turf Run each “Tonight” + Squat

◭ 20-10

∎ Rope Switch Step

∎ Rope Circles

4x

4. “Queen” We Will Rock You

◭ Russian Twist

FGB 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 10 (AMRAP – Reps)

∎ Alternating SA Ball Slam

∎ Alternating SL Box Jump

∎ Rope Circles

∎ Alternating SA DB Snatch

∎ Alternating Roundhouse Kicks
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 30 Lateral Jacks [Booty Band]

∎ 15 TRX Leg Curl

3x

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∎ 15 Band Upright Row

∎ Sled Run [1 Way]

3x

▬▬▬▬▬▬

∎ 20 KB Swings (Glute Bridge for low back issues)

∎ 15 Decline Sit ups

3x

❆ Cooldown Stretch ❆

threshold

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ See-saw Press [at failure, squat press]

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ Medball Slam

∎ Attached Band Sprint

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ V-ups

∎ Squated Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬▬▬▬▬▬

◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

()

()

()

Christmas Tree

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

practice KB swings https://youtu.be/zb2cMTvIhI4

20 Foam Roller on Glutes

Christmas Tree (Time)

Round 1 (10)
10 Russian Twist Run Turf 10 X
10/20 Cal on Assault
10 Man Makers
10 Pullups
10 Lateral Weighted Step Over {Each Side ]

Round 2 (20)
20 Pullups
20 Box Jump
20 Wall Ball
20 Superman

Round 3 (30)
30 Jumping Band Row
30 Med Ball Leg Curl
30 KB Squat to High pull [ Go Heavy]
30 Bound

Round 4 (40)
Jumping Band Row
40 KB Swing
40 Attached Band Chest Press

Round 5 (50)
50 Tree topper 15/25
50 Crunches

* Gift yourself your Favorite exercise do that like its Christmas Day.

Finisher

Santas needed !!! ab work

Split

4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k

35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308