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

Terminator

/in /by

Terminator

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 –
KB sumo deadlift
elbow strike plank

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

You only live once

/in /by

You only live once

Pre-Workout
https://youtu.be/HrVf4auKUZ8

Warm-up
https://youtu.be/eDtBXboy58k

LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x

45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x

12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x

Choose one way to Die

Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups

threshold

/in /by

threshold

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

Bootcamp
20-10
pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8
L
4x

run 400 or 200 (based on speed of run)

20-10
trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE
sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w
4x

run 400 or 200 (based on speed of run)

20-10
med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)
sprint in place OR beast mode knee tuck plyo
4x

run 400 or 200 (based on speed of run)

20-10
v-ups
seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4
4x

run 400 or 200 (based on speed of run)

2 min blitz
burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump
2x
thursters -https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher
20 weight low back raises
reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo
20 band triceps ext
30 rope slams
2x