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 
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

B. 14 overhead lunge (med ball)
7 trx pull up https://www.youtube.com/watch?v=z7oXHRe2U80

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

D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
15 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

The Kettlebell Crush

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

Pre-Workout

30 shoulder external rotation R/L

20 low back ext with stretch

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S

MTWI . x 9 Mins

min 1 – 20 kb swings 20 mnt climbers

min 2 Push Press x 10 R/10L

min 3 – SA Loaded Squat 8R/8L (get deep)

3x

Rest 1 Full Minute

MTWI x 9 Mins

min 1 – Goblet Squat 15 -15 jumping jacks

min 2 – 10/15 Pushups- 10 Vups

min 3 – KB Row R/L 10

Reps

SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

Hop scotch w med ball 3x

10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA

12 TRX Tricep ext /24 karoke lunge RL=2

2-3x

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

why

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

LIFT

MTWI (add 1 rep every min )

B. barbell squat 8-9-10-11-12-13-14-15

on last min you have 1 min to complete the 15

15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s

5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence

m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

3x

m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)

25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s

3x

Do you feel LUCKY

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Do you feel LUCKY

Bootcamp
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

First 4 sets
KB Row R/L
Situps
SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster

On 7th flip this determines
Last 3 sets
Burpee
leg curls slider
Pullups
alligator with band R+L= 1
trx jumping lunge R+L=1
TRX curl

Stretch

The Kettlebell Crush

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The Kettlebell Crush

Pre-Workout
30 shoulder external rotation R/L
20 low back ext with stretch
Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200

20sec TRX Roll Bridge (go on ground)
30sec crunches
2x only 15 sec on round 2

Minute to Win It https://www.youtube.com/watch?v=S
MTWI . x 9 Mins
min 1 – 20 kb swings 20 mnt climbers
min 2 Push Press x 10 R/10L
min 3 – SA Loaded Squat 8R/8L (get deep)
3x

Rest 1 Full Minute

MTWI x 9 Mins
min 1 – Goblet Squat 15 -15 jumping jacks
min 2 – 10/15 Pushups- 10 Vups
min 3 – KB Row R/L 10

Reps
SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
Hop scotch w med ball 3x
10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA
12 TRX Tricep ext /24 karoke lunge RL=2
2-3x

why

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why

LIFT
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15

15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x

m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)
25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s
3x

Arm -Ab

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Arm -Ab