Challenge for change

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

Warm-up

finish w abs

LIFT

5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk

deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y

4x

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

MAn up

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MAn up

Pre-Workout
row or spin
foam roll upper back
find weight for landmine row and landmine power push
Warm Up 4

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

LIFT and FGB2

/in /by

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

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 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

wall ball Relay

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

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

Allergic to Excuses

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Allergic to Excuses

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

Pre-exhaust

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

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

Challenge for change

/in /by

Challenge for change

Warm-up
finish w abs

LIFT
5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk
deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y
4x
500 challenge (Time)
50 prisoner squats
50 pushups
25 slider leg curl
50 trx knee tuck (ab motion)
25 jumping pullups
50 Situps med ball in between knees
25 slider leg curl
25 med ball slam
25 close grip pushups (chest to block)
25 trx wide grip Row
50 squats
25 jumping chin ups
50 landmine twist
25 box jumps

Tabatta Squad

/in /by

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

/in /by

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