sparkle

/in /by

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

CardioFusion

warm up

pulsating hip flexor with shoulder rotation R/L

one legged hip circles

A. row 250

20 band rotational twist on rower

15 hammer curls

4x

B.12 lateral raise on knee (mod standing)

pop up then

run turf 2x

4x

C. spin seated reverse high tension 1 min

15 bag push https://youtu.be/_bA0MtcG8gg

30 punch bag w bands

3x

then complete this

trx curls 1-3 slow down

30 calf raises

30 toe taps https://youtu.be/Tgfxcq2HB5I

skippers turf

3x

15 side raise R

SA farmer walk R https://youtu.be/4qMk1FMjcZw

10 trx jump squat

15 side raise L

SA farmer walk L

10 trx jump squat

2x

Balance challenge

5 SL press- 10 kb or db passes R/L 2x without touching

LIFT

3 strict as possible nordic pop up

12 db bench leg curl

10-12 barbell or DB incline press

3x

12-10-18 RDL use platform and wrist wraps

8-10 landmine SS press R/L explode up 3 sec down

3x

8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth

2x

12 bench front raise

farmer walk

3x

20/10s

db hangclean squats

5x

Suicide Alley

/in /by

Suicide Alley

Pre-Workout
foam roll inner thigh

CardioFusion
3 min (45 sec swap)
row – lat raise -row – lat raise – row 1x
up -sprint- band punches -reverse 1x
2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk

(everyone) suicide 3 min
12 wall ball thruster long
5 med ball slam med
12 touch jump short

2 min (30 sec swap)
row – lat raise 2x
1 lat shuffle to 4 pop squat
spin up- band punches 2x

2 min suicide
12 wall ball thruster (long)
12 touch jump (short )

1 min no swaps in movements
row
lat shuffle – to 5 pop squat https://youtu.be/erCb_sl6tUk
spin

1 min suicide
12 touch n jump (long to med ball)

20/10
kb air climber/ kb pull over https://youtu.be/oE3Ahmpf89o / https://youtu.be/OV3jgMRA3V0
3x
kb sump high pull / run n touch- horz turf 2x
3x

parter band lat shuffle R
L
swap partners
2x
banded karoke 2x

paper rock scissors for 2 burpee

The Test

/in /by

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

sparkle

/in /by

sparkle

CardioFusion
warm up
pulsating hip flexor with shoulder rotation R/L
one legged hip circles

A. row 250
20 band rotational twist on rower
15 hammer curls
4x

B.12 lateral raise on knee (mod standing)
pop up then
run turf 2x
4x

C. spin seated reverse high tension 1 min
15 bag push https://youtu.be/_bA0MtcG8gg
30 punch bag w bands
3x

then complete this

trx curls 1-3 slow down
30 calf raises
30 toe taps https://youtu.be/Tgfxcq2HB5I
skippers turf
3x

15 side raise R
SA farmer walk R https://youtu.be/4qMk1FMjcZw
10 trx jump squat
15 side raise L
SA farmer walk L
10 trx jump squat
2x

Balance challenge
5 SL press- 10 kb or db passes R/L 2x without touching

LIFT
3 strict as possible nordic pop up
12 db bench leg curl
10-12 barbell or DB incline press
3x
12-10-18 RDL use platform and wrist wraps
8-10 landmine SS press R/L explode up 3 sec down
3x

8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth
2x

12 bench front raise
farmer walk
3x

20/10s
db hangclean squats
5x

Action Figure Body

/in /by

Action Figure Body

LIFT
8 min AmRap
A. 5 bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent ( ladies floor press)
B. 10-12 landmine Meadow Row https://youtu.be/agjtIltW8Cw (light weight )
3x

8 min min AmRap
A. 10 chin-up (Control on way down)
(ladies) 12 plate press https://youtu.be/iGfowzhbTPA
B. 12-15 Fellas incline rotational press https://youtu.be/mi3yCHlC3N0
10 supermans https://youtu.be/EcmKo7cAqd8
3x

8 min AmRap
6 declaration then 6 reps landmine shoulder press R/L https://youtu.be/TeHLgF6WyJU
10 standing slate raise https://youtu.be/UFMgny8tySk
10-12 bench batwing row 2 sec pause https://youtu.be/XwZVNd4nHao
3x

20/10
jumping band row (at fatigue squat row) https://youtu.be/RC9rA7fwUog
band squat press
4x

20/10
Lat Med ball slam https://youtu.be/XqlJt764N5k
Med ball Squeeze with sit ups
4x

Everyone
20/10
Gut busters https://youtu.be/1IECJQNcf48
4x

the feels

/in /by

the feels

LIFT
12-15 BSS lunge
6-8 Pulsating 1-3 landmine squat
8-10 batwing row with 2 sec pauses
3x

6 landmine SA press (3 sec neg) then rep as many as possible drop 15-20 percent if needed.
10-12 pullups then 20 attached band rows

extra credit *
130 med ball squeezes w crunches

FGB 7 (AMRAP – Reps)
Roundhouse kicks (only counting kicks that make bag drop)
Pushups
TRX powerpull
Wall ball
Barbell curls ladies 35lbs bar/add 10 lbs
rest and tally score 1 min after each round do 3x

300 workout

/in /by

300 workout

Pre-Workout
MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM
MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8
30 external rotation R/L 2-2 cadence
Ankle Hip Mobility
band ankle rotation 20 R-L
band hip stretches
fire hydrants
dolphin
sub-scapular push ups
hip flex-or stretch
heel to butt run
deep squat 5 sec holds w/pull apart
300 workout (Time)
Barbell Pullups – 25 reps (no band)
KB RDL – 50 reps
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
300 Beast Mode (Time)
Pullups – 25 reps
barbell RDL – 50 reps
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head

Reps
band sprints or Team Sled Run 5x
KB core
20 band side raise R
L
20 renegade row R+L =2 ( no pushup)

20 bosu med ball crunch 2-2 cadence
3x

turn and burn

/in /by

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

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

turn and burn

/in /by

turn and burn

CardioFusion
Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)
obstacle 20 AmRap

30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250

weave
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press
skier

weave
sled press
skier

Finisher
50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

Do your Best Forget about the Rest

/in /by

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

LIFT

Amrap 14 min

10 band / slider leg curl (weight overhead )

8-12 RDL

12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0

Amrap 7min

15-20 lat db raise (add band for more tension

5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM

20 attached band pullapart

Reps

ab section

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Stretch