Win It

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Win It

Bootcamp
MTWI restart every min 4x

A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM
2 lateral burpee
4x

B. 14 overhead lunge (med ball)
7 barbell pullup
4x

C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo
5 box jump

D. 15 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
12 bench leg lift

[attach bands for twist}

20-10 4x last round each station touch n jump for 10 sec

A. med ball sit ups
B.trx mnt climber (slow)
C. rope switch step https://youtu.be/VR6FIknkxSE
D. band twist R-L 2x

Filthy 50

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

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

optional finisher

(arms abs)

15 band situps https://youtu.be/V3CDdoEotX8

20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4

3x

OR

(legs)

10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)

10 trx leg curl https://youtu.be/Z0Lpo0UGZhA

2x

Never Give Up

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Never Give Up

Reps
7/10 inverted Row
7 lunge curls R/L hold lunge position while curling
14 monkey squats
7 kb clean press R-L
30 Russian twist
3x

12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A
20 skaters on bosu (1 sec pause)
12-15 clapping push ups
12 bench situps
sled Row
3x

Guys
5 TRX lying curl https://youtu.be/kRVCEw0hd98
20 lateral raise
3x

Ladies
30 med ball squeeze
12 band kick back https://youtu.be/p_0qG6FN_ZU
sled run
2x

Reaper

/in /by

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

LIFT

pullups to failure

20 lat pulldown https://youtu.be/dUl6c5ggIGI

( Do 1 Drop set every round)

6-8 bench press @ 75-80%

drop to 60-55 % then immediately do another set of 6-8

Down and back Turf

FWD lunges https://youtu.be/xlkeTAkebMc

3x

extra credit

10 SL glute bridge

10 plankster https://youtu.be/G1NgVYQIyIk

2x

Interval 20/10

jumping band row https://youtu.be/MFeqS54Evys

full burpee

3x

pick 1 way to die

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Do you feel LUCKY

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Do you feel LUCKY

LIFT
Amrap 8 min
12-15 RDL
20 attached Band pull apart
5 Leg lift neg then 10 positive

Card Deck
take out jokers and spades
on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500
Reps will be derived from number of card – Workout is done as group Everybody does same number of reps
R-L stuff – draw 6 (do 6 R-6L)

First 4 sets

KB Row R/L
Situps
SA KB Squat
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster https://youtu.be/KdnDg-cn2mw

On 7th flip this determines distance or row or run

Last 3 sets

Burpee
leg curls slider (use attached band to add tension https://youtu.be/Xjxf05Slctg

Pullups
alligator with band R+L= 1 https://youtu.be/-uP9GaUyNrE
trx jumping lunge R+L=1
TRX curl

Stretch

GVT

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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

Filthy 50

/in /by

Filthy 50

Pre-Workout
MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8
MR hamstrings foam roller
Filthy 50 (Time)
50 Box jumps
50 Jumping pull-ups " tap"
50 Kettlebell swings 44/62
50 steps Walking Lunge 10dbs/20dbs R+L=1
50 TRX knee tuck slow 1-1 cadence
50 kb Squat press 26/35 (more press does not have to be deep squat)
50 Back extensions
50 Wall ball shots ( deep squat)
50 Burpees w push up
50 R/ 50 L SL box jump

Reps
optional finisher
(arms abs)
15 band situps https://youtu.be/V3CDdoEotX8
20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4
3x

OR
(legs)
10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)
10 trx leg curl https://youtu.be/Z0Lpo0UGZhA
2x

Reaper

/in /by

Reaper

LIFT
pullups to failure
20 lat pulldown https://youtu.be/dUl6c5ggIGI

( Do 1 Drop set every round)
6-8 bench press @ 75-80%
drop to 60-55 % then immediately do another set of 6-8

Down and back Turf
FWD lunges https://youtu.be/xlkeTAkebMc
3x

extra credit
10 SL glute bridge
10 plankster https://youtu.be/G1NgVYQIyIk
2x

Interval 20/10
jumping band row https://youtu.be/MFeqS54Evys
full burpee
3x

pick 1 way to die

Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
Death By Sled (AMRAP – Reps)
Do sled push 1 way with Body weight (restart every 45 sec )
Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots add 1 rep every round
Score the reps of last completed round

Prevail

/in /by

Prevail

FGB 6 (AMRAP – Reps)
Barbell Curls
Battle jack
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall )
Rower
3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw
20/10

Alt rope wave w squat- slam
2x

punches- knee strikes
2x

TRX curl- tricep EXT
2x

2x

Ab and Agility section

This is Better than Cardio

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This is Better than Cardio

Reps
15 sec Side plank pulsating – 15 sec side plank hold R
L
2x
50 bicycles

40/20
Lat Landnmine https://youtu.be/_RoD_6967gA
TRX Powerpull https://youtu.be/D8S_x8D6BWU
Band assisted pushups – jack push at fatigue
ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c
3x

Reps
12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit
8 R/L Liberty Step up (box) collateral stepup
Suicide (3 tocuhes )
Row 250 on first set (row 500 for time)
3x

Stretch

500m Row (Time)
Max Effort 500m Row