Make your body a weapon

/in /by

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

/in /by

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

/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

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

/in /by

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

/in /by

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

/in /by

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 

Prom Queen

/in /by

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

/in /by

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