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

/in /by

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

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