Reaper

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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

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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

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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

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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

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

Light em up

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Light em up

Pre-Workout
IT bands stick
Inner thigh foam roller
Warm-up
Warm up

Hip cross
glute bridge 
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation

LIFT
Amrap 8 min
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows

Reps
12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q
12 hang clean squats or front squats 15/30
15 kb tricep ext
5 negative barbell pullups/ 5 neg pullups
sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 300
30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU
4x

Prom Queen

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Prom Queen

Bootcamp
70’s
7 min amrap
20 kb swings
10 med ball slam
15 jack press
4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s
8 min amrap

15 band twist
20 bosu curl
15 wall ball
row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s
9min amrap

30 alt leg curl sliders
20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s
10 min amrap

5 trx inverted row
10 slider atomic pushuop
15 goblet squat
sled run

cupid shuffle plank

Metcon (AMRAP – Reps)
black betty