Tabatta Squad

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

Pre-Workout

practice https://www.youtube.com/watch?v=kDpF7UZCCog

do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU

tabatta squad (AMRAP – Reps)

Tabata Rower (Calories unit) 5x

Rest 1 minute

full Burpee 5x

Rest 1 minute

Tabata Goblet Squat red/black beast mode purple/ blue 5x

Rest 1 minute

Tabata TRX Row Beast Mode jumping Pull-up 5x

Rest 1 minute

Tabata Push-up 5x

Rest 1 minute

Tabata Sit-up 5x

Rest 1 min

landmine power press 20/45 Beast mode 35/75 5x

Rest 1 minute

Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score

E.G., 10, 22, 9, 15, 15 = 71

5 rounds For Reps

Amrap https://youtu.be/dBmgRAivtTQ

15 attached Band pull apart

15 band tricep kick back

12 landmine row R/L

12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

lat sled drag https://youtu.be/CUwOeSr1tVg?t=105

( jump rope if waiting on sled )

15 trx jump squat

4x

LIFT and FGB2

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LIFT and FGB2

Pre-Workout
find height for jumping pullup- use bosu and platform if needed

LIFT
Everyone AmRap 12 min
12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x

Guys AmRap 8 min
15-20- shrugs
Farmer Walk
12 Retraction Press https://youtu.be/ZdMTY6V9p10
3x

Ladies AmRap 8 min
15-20 band inner thigh slider https://youtu.be/FAzuEebR24U
12-15 lat raise
3x

FGB 2 (AMRAP – Reps)
A. Inverted Row
B Row for Calories [change units]
C. sit-up get up press 15/30
D. KB Swing Green/ Black
E. cannonball

wall ball Relay

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wall ball Relay

Pre-Workout
practice ski jumper
PVC pipe on calfs

CardioFusion
Set up a relay teams of 4 (wall ball is the "torch" have to pass to each station before moving
* starter for Relay

* 20 rope slam -20 bicep curls on bosu
Spin – up
Row pace under 230-200
figure 8 farmer walk
2x

1 min
windmill to mnt climber https://youtu.be/3b4V1skCLWY
rope snakes- rope switch step
attached band high knees- attached band multi run n touch https://youtu.be/a8BOI10fO2E
Punch Combo – 3 BW squats on command
2x

relay (wall ball is the "torch" have to pass to each station before moving )
* sled-15 wall ball (take wall ball with you on sled)
Spin up down
row
bosu lat
2x

1 min
bosu crunches -bosu mnt climbers
3 wall ball slam to burpee
BAS – 3 BW squats on command
side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow
2x

Game of Choice
box ball or other https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE

7×7

/in /by

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

Warm Up (No Measure)

Foam roll

band ankle rotations https://youtu.be/_bSwAqfY_ek

dolphin

greatest stretch in the world

7×7 (Time)

Burpee w pushup

RDL landmine or barbell on platform

Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4

Kb front squat 26/44 ( 2 kbs front rack)

Sled run

pullups

Box jumps 24/30 trc jump squats

7x

Reps

12 Bench Glute EXY

25 bosu crunches

3x

HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN

Pre-exhaust

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Pre-exhaust

LIFT
12  min AmRap 
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up  https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc

28’s * (7 low, 7 mid, 7 high, 7 full range)

28s’s * overhead Trciep ext 
28 pass off crunches (28 passes)
2x

28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
 2x  menaing go R-L-R-L

60 Split each exercise however desired
Back squat @ 60% 
Bench press @ 60%   

Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches  
15 Rope Curls  https://www.youtube.com/watch?v=25F8Jimue_8
3x 

Lift INT

/in /by

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

Reps

AmRap  8 min

8-12 Front Squat https://youtu.be/2RJIStaLWQQ

8-12  Pullups

20/10

banded jump squats https://youtu.be/k-Ju_lcCTjo

SS Band Row

3x

AmRap 10 min

10 KB/DB  Row R/L

walking lunges

20/10

touchdowns https://youtu.be/jTSTBvE_rRc

kb pullover (abs)  https://youtu.be/OV3jgMRA3V0

3x

Arm blitz  30/20

Band Tricep kick backs https://youtu.be/gKKDgArjwFo

Barbell Curl

lat shoulder raise

bench plank mnt climber

4x after 3rd set do 30 secs of jump squats then start 4th set

Tabatta Squad

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Tabatta Squad

Pre-Workout
practice https://www.youtube.com/watch?v=kDpF7UZCCog
do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU
tabatta squad (AMRAP – Reps)
Tabata Rower (Calories unit) 5x
Rest 1 minute
full Burpee 5x
Rest 1 minute
Tabata Goblet Squat red/black beast mode purple/ blue 5x
Rest 1 minute
Tabata TRX Row Beast Mode jumping Pull-up 5x
Rest 1 minute
Tabata Push-up 5x
Rest 1 minute
Tabata Sit-up 5x
Rest 1 min
landmine power press 20/45 Beast mode 35/75 5x
Rest 1 minute

Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is "calories". add up lowest number or each exercise as Reps and total thosefor score

E.G., 10, 22, 9, 15, 15 = 71

5 rounds For Reps

Amrap https://youtu.be/dBmgRAivtTQ
15 attached Band pull apart
15 band tricep kick back
12 landmine row R/L
12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
lat sled drag https://youtu.be/CUwOeSr1tVg?t=105
( jump rope if waiting on sled )
15 trx jump squat
4x

7×7

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7×7

Warm Up
Foam roll

band ankle rotations

dolphin
greatest stretch in the world

7×7 (Time)
Burpee w pushup
RDL landmine or barbell on platform
Kb dip in drive 26/44
Kb front squat 26/44 ( 2 kbs front rack)
Sled run
pullups
Box jumps 24/30 trc jump squats
7x

Reps
12 Bench Glute EXY
25 bosu crunches
3x

HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN

Lift INT

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Lift INT

Reps
AmRap  8 min 
8-12 Front Squat https://youtu.be/2RJIStaLWQQ
8-12  Pullups 

20/10 
banded jump squats https://youtu.be/k-Ju_lcCTjo
SS Band Row 
3x

AmRap 10 min 
10 KB/DB  Row R/L 
walking lunges 

20/10 
touchdowns https://youtu.be/jTSTBvE_rRc
kb pullover (abs)  https://youtu.be/OV3jgMRA3V0
3x

Arm blitz  30/20 
Band Tricep kick backs https://youtu.be/gKKDgArjwFo
Barbell Curl 
lat shoulder raise 
bench plank mnt climber

4x after 3rd set do 30 secs of jump squats then start 4th set

Lift then Reps

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Lift then Reps

Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x

Reps
AmRap 14 min
8-12 Bench Press 
12-15 RDL 
20 attached band Pullapart 

AmRap  7 min
12- 15 DB leg curl https://youtu.be/agTBLStNriw
12 plate press (2 sec pause)  https://youtu.be/iGfowzhbTPA

8-12 shoulder press 
25 Rope circles https://youtu.be/KI4yWBFt6dQ
Sled Drag  https://youtu.be/rZHbZn18Efo
25 kb swing 
12-15 Low back Ext 
3x