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

Shine

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Shine

Pre-Workout
practice jumping pullup
find weight for sit up get up
Warm Up 2
Warm up 2

Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks

Warm-up
15sec side plank then hold r/
L
15 sec Bicycles
15 sec Synergy crunches
2x

Interval https://youtu.be/_wNJcuw63zw
40W-20R
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull (on plate)
trx power pull https://youtu.be/D8S_x8D6BWU
3x
Shine (Time)
Split Reps as Desired

75 Jack Press 30/15
75 jumping pull up
75 Sit-up (straight legs feet under sled )
75 kb jump squats Purple/ black

Reps
12 trx glute bridge w adduction https://www.youtube.com/watch?v=JTXIt1ZJBCY
12 TRX tricep
2x

then
60 calf raises
60 low back ext

Rise and Grind

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Rise and Grind

Pre-Workout
20 low back ext
20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs

Interval https://youtu.be/_wNJcuw63zw
25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be
25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98
25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY

Interval https://youtu.be/_wNJcuw63zw
60-20 (at failure move to / exercise)
sea saw press / squat press
jumping pullup/ band ss row
TRX pushup/ trx tricep ext
band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I
3x

A-D Burpee KB swing Ladder Ladder (Time)
35/53
1 full burpee
10 kb swings
2 full burpee
9 kb swings
and so forth

Reps
75 calf raises (25 pigeon toed -25 duck footed -25neutral

Suicide Squad

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

Pre-Workout

practice killer croc

Reps

reverse sled

4 touch Suicide

30 Russian twist

20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE

10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80

3x

Sit up hold

5 Situps hold 5 sec

4 sit-ups hold 5 sec

3-5

2-5

1-5

deadshot redemption https://www.youtube.com/watch?v=oXk1XiS1ZrU

10 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU

1x

1 min balance act- table tilt https://www.youtube.com/watch?v=zYfpOtKIf64

1x

Jokers last laugh

7 pistol squats R-L https://www.youtube.com/watch?v=F5UJEHKfP30

7 full burpees

2-3x

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 – 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

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

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

Suicide Squad

/in /by

Suicide Squad

Pre-Workout
practice killer croc

Reps
reverse sled
4 touch Suicide
30 Russian twist
20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE
10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80
3x

Sit up hold
5 Situps hold 5 sec
4 sit-ups hold 5 sec
3-5
2-5
1-5

deadshot redemption https://www.youtube.com/watch?v=oXk1XiS1ZrU
10 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU
1x

1 min balance act- table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
1x

Jokers last laugh
7 pistol squats R-L https://www.youtube.com/watch?v=F5UJEHKfP30
7 full burpees
2-3x

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