As iron sharpen iron so one man sharpens another

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As iron sharpen iron so one man sharpens another

CardioFusion
60 calf raises ( 20 toes in, 20 toes out, to straight)

Amrap 12 min
A. Farmer walk 3 dead lift 4x
B. row 300
C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ
D. run 400 m ( Start Run with Weave in out bags )

2 min swap 25 sec
A. SL med ball slam R –
B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x
C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x
2x

1 min
A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )
B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec
C. row
D. spin up
2x

6 R partner burpee 2 wall twist
6 L

save me
25 wall ball
plank
1x

LIFT
Workout 1
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x

12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x

workout 2
8-12 Box Squat
15-20 band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 barbell hip thrust ( 1 sec pause)
dips 1-4 cadence
15 band tricep ext w handles
3x

reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x

split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise

turn and burn

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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

Jack the Ripper

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Jack the Ripper

Pre-Workout
practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32
practice band side raise
find foot position for power row
Warm-up
warm up 3

supermans
Prone shoulder
Dolphins
Stair steppers
Knee to elbow
Sub scap raise
Knee hug

Jack the Ripper (Time)
A. 20 gorilla row Red/ Green
20 battle jack (ropes)
3x

B. 10 Lunge Jack R/L
10 Bosu SA press R/L yellow/ red
3x

C. 10 TRX inverted row
10/15 pushup Jack
10 plank slider Jack 3-3 cadence
3x

D.
15 band sword chop R/L
15 attached band rows (single band use handles)
10 pop jack w KB curl black/ purple
3x

5 med ball slam ie pumpkin smashers
run 400 (run for your life) if raining like bat out off hell

5 med ball slam
run 200 (run for your life) if raining row like bat out of hell

Reps
DECIDE – Choose 1 section

Core
10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE
12 side bench raise R/L https://youtu.be/JFyJfI785jc
2x
( complete with no rest)
20 kb air climber https://youtu.be/oE3Ahmpf89o
5 kb pullover https://youtu.be/OV3jgMRA3V0
2x

Legs
45 sec wall sit
4x sled push pull Width of turf
3x
30 seated DB weighted jump squat from bench

arms
4 trx curl 4 sec cadence neg
8 trx bear hugs
12 standing trx tricep ext
3x

Make your body a weapon

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Make your body a weapon

Pre-Workout
MR inner thigh https://youtu.be/kXw_gBFiNqs

Warm-up
https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be
kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw
Think of KB row and Speed lunge R as a station and L as a station.

30W-10R
A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A
B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc
L
C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A
3x

30W-20 R
A. Med Ball Situps Squeeze ball with knees every rep
B. KB swing
C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk
D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM
3x

15 side plank row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM
30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
Liberty Walk R down and back Left > <
20 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg
2 rounds

replace all equipment etc for band kbs

2 lat shuffle (with band) to 10 tricp ext 4x https://www.youtube.com/watch?v=0wX31m10NwQ

stretch

heart stopper

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

CardioFusion

3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x

SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM

rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4

primal sprint – plyo pushups 2x

2x

Reps

15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY

sled run or band sprint

3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g

10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8

Spin 1 min hill

30 bicycle crunches

20 plank step offs

3x

500m Row (Time)

Max Effort 500m Row

LIFT

Guys

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

ladies

8-12 Box Squat

band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise

heart stopper

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heart stopper

CardioFusion
3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x
SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM
rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4
primal sprint – plyo pushups 2x
2x

Reps
15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY
sled run or band sprint
3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g
10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8
Spin 1 min hill
30 bicycle crunches
20 plank step offs
3x

500m Row (Time)
Max Effort 500m Row

LIFT
Guys
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x

12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x

ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
dips 1-4 cadence
15 band tricep ext w handles
3x

reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x

split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise

heart stopper

/in /by

heart stopper

CardioFusion
3 min swap every 45 sec

row (hard) -curl press seated 15/25 2x
SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM
rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4
primal sprint – plyo pushups 2x
2x

Reps
15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY
sled run or band sprint
3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g
10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8
Spin 1 min hill
30 bicycle crunches
20 plank step offs
3x

500m Row (Time)
Max Effort 500m Row

LIFT
Guys
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x

12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x

ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x

15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
dips 1-4 cadence
15 band tricep ext w handles
3x

reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x

split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise

Spark

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Spark

Reps
10-12 Bar leg lift (slow drop 3 sec min ) https://youtu.be/PnwKpalgIhs
10 Barbell rollout https://youtu.be/_ZxfrZoM6rs
Reverse sled drag https://youtu.be/zG66dr9Clo8
Fwd lunges (turf) https://youtu.be/xlkeTAkebMc
12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY
12 TRX single leg curl https://youtu.be/4-C-zX-5pgs
3x

20/10
Spin seated sprint 4x
Row 4x
Wall ball 4x
Single leg box jump 4x https://youtu.be/Kk3SCJwKSSg

100 calf raises
100 crunches

Bills

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Bills

LIFT
A. 6-8 floor press  (pause on the floor) https://youtu.be/rbNJqbRkbc0
12-15 landmine bent over row https://youtu.be/DcCurXzoge4
3x

B. 12-15 db incline rotational press https://youtu.be/mi3yCHlC3N0
12-15 RDL 
3x

C. 50 pullups – ever-time you take a break 20 situps 

A. EMOM
 10/12 cal row min 1
8 burpee  min 2
3x

B. 12 trx leg curls
28 s elevated pushups 
sled row
Db bicep curls
3x

Wheels

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Wheels

LIFT
squatsjumping lunges side bench raises leg lift 3 neg- 7 pos 

60/20 deadbug – inner thighs squat to lat lunge weighted jump squat- monkey squat winged pushups 3x 
sled race