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

GVT

/in /by

GVT

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

Allergic to Excuses

/in /by

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

CardioFusion

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

2x

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

stretch

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

Complaining makes it worse

/in /by

Complaining makes it worse

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