7×7

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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

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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

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

/in /by

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