Prom Queen

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

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it (run in place – 2 push ups everytime hear push it)

90’s

9 min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

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

10 kb squat high pull

thunderstruck (jumping jacks-squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushup

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

Galatians

/in /by

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

Pre-Workout

MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8

https://www.youtube.com/watch?v=HrVf4auKUZ8

Warm-up

child’s pose (cross R over L and vice versa)

hip flexor

downward dog (pivot the toes hips)

shoulder retraction

greatest

quad alt arm foot

rotational twist

backstroke

LIFT

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

8-12 Slate Raise https://youtu.be/DD_H0LjxKeM

8-12 Pistol Squat https://youtu.be/H0QMP81ai48

3x

8-12 deloaded back squat https://youtu.be/_rh_CEGYs6Y GO HEAVY

6-8 neg pullup on low bar (4 sec neg)

30 bosu crunches

3x

8-12 barbell standing shoulder press w 15 sec hold on last rep

2x reverse sled pull https://youtu.be/zG66dr9Clo8

15 Monkey Squats

3x

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Barbarian Challenge

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Barbarian Challenge

Game
crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk
3 rounds

50 crunches

Barbarian (Time)
4 rounds for time
row 300
15/ 20 swimmers push-up (mod roll up)
seated rope pull
sled push
seated rope pull
sled push
30 sword chop AXE blow w core stick if advanced
10 trx row kick
20 alt dumbell snatch (from platform) 20/30
run 300
turf n back farmer walk 35/53

Reps
15 fire hydrants R
10 superman 1 sec hold
15 fire hydrants R
20 band curls
2-3x

New Year- New You

/in /by

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

Pre-Workout

MR glutes on peanut

demo dips https://youtu.be/DcxMgoLamy0

New Year New You (Time)

terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips

9 trx bicep curls

8 trx jump squats

7 pullups or barbell pullups

6 bench hop R+L=1

5 renegade rows – (pushup row R/L =1)

4 landmine SRDL red- black (dont count rep if foot touches) https://www.youtube.com/watch?v=Q2WFdeGrkW4

3 00m on rower

2 – Sled Run 2x

1 min plank

Reps

band partner lateral med ball pass horz turf down and back 4x

12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8

20 Landmine twist

2-3x

DB Bicep curl Run The Rack

1x

GVT

/in /by

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

Warm-up

non attched external rotation R

L

sup grip pullapart

band standing row

lunge twist R

L

trx fly stretch

trx torso twist

LIFT

10 bench press @ 60 percent 45 sec rest

10 Pullups

Agility

10x

erbody

15 lat raise (last 3 do neg)

15 facepull https://youtu.be/ocsFf52Gfyk

8 db tricep ext w 3-3 cadence https://youtu.be/EvB81mp8D3k

3x

extra credit

40 plate press https://youtu.be/iGfowzhbTPA

60 attached bandpull apart

60/20

rower

partner lat med ball pass https://youtu.be/eVT7AL3pNBM (not right video)

SS lunge press https://youtu.be/StiPj2Azrho

sprinter stepup R-L https://youtu.be/GIuESrH3jjk

3x

Prom Queen

/in /by

Prom Queen

Bootcamp
70’s
7 min amrap
20 kb swings
10 med ball slam
15 jack press
4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s
8 min amrap

15 band twist
20 bosu curl
15 wall ball
row 250

push it (run in place – 2 push ups everytime hear push it)

90’s
9 min amrap

30 alt leg curl sliders
20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 kb squat high pull

thunderstruck (jumping jacks-squat on thunder)

2000’s
10 min amrap

5 trx inverted row
10 slider atomic pushup
15 goblet squat
sled run

cupid shuffle plank

Metcon (AMRAP – Reps)
black betty

Complaining makes it worse

/in /by

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

Bootcamp

25 sec Side plank hold R

L

25 sec Side crunches

L

50

Bicycles

24 min amrap

12 R- LBand glute kick back

Partner band lat shuffle 2x

Bear crawl 1 way

10 Med ball wall twist https://youtu.be/uPvNMpLNGxc

4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc

5 Variable row https://youtu.be/zCRACO-wXng

Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es

25 sec work 7 sec of rest

Snow angel

Slider leg curl

2x

Bag push https://youtu.be/_bA0MtcG8gg

Knee strike https://youtu.be/DEWmXPVUZlE

2x

Bosu mnt climber platform

Bosu squat on platform

2x

Med ball windmill

SL slam R next round go

Left

2x

Bench scoops https://www.youtube.com/watch?v=xSunE544nBM

Bench hops https://youtu.be/uVzUjYOHE8A

2x

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

Blitz

Stretch

Galatians

/in /by

Galatians

Pre-Workout
MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8
https://www.youtube.com/watch?v=HrVf4auKUZ8

Warm-up
child’s pose (cross R over L and vice versa)
hip flexor
downward dog (pivot the toes hips)
shoulder retraction
greatest
quad alt arm foot
rotational twist
backstroke

LIFT
10-12 Retraction press https://youtu.be/ZdMTY6V9p10
8-12 Slate Raise https://youtu.be/DD_H0LjxKeM
8-12 Pistol Squat https://youtu.be/H0QMP81ai48
3x

8-12 deloaded back squat https://youtu.be/_rh_CEGYs6Y GO HEAVY
6-8 neg pullup on low bar (4 sec neg)
30 bosu crunches
3x

8-12 barbell standing shoulder press w 15 sec hold on last rep
2x reverse sled pull https://youtu.be/zG66dr9Clo8
15 Monkey Squats
3x

Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots add 1 rep every round
Score the reps of last completed round

MAn up

/in /by

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

Pre-Workout

row or spin

foam roll upper back

find weight for landmine row and landmine power push

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

LIFT

10-12 Landmine undertaker Row https://youtu.be/YmboaqtRxHs

6-8 RDL

15-20 Dips

3x

I GO – You GO

12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45

band Sprint or sled

3x

resting partner does plank (tell your partner when your on 10th landmine press

Reps

20 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

12 TRX tricep ext

15 landmine RDL 45/75

12 retraction press https://youtu.be/ZdMTY6V9p10

3x

New Year- New You

/in /by

New Year- New You

Pre-Workout
MR glutes on peanut
demo dips https://youtu.be/DcxMgoLamy0
New Year New You (Time)
terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips
9 trx bicep curls
8 trx jump squats
7 pullups or barbell pullups
6 bench hop R+L=1
5 renegade rows – (pushup row R/L =1)
4 landmine SRDL red- black (dont count rep if foot touches)
3 00m on rower
2 – Sled Run 2x
1 min plank

Reps
band partner lateral med ball pass horz turf down and back 4x
12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8
20 Landmine twist
2-3x

DB Bicep curl Run The Rack
1x