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

/in /by

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

/in /by

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

boom

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boom

LIFT
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q
4x

BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7
15 vertical band adduction R/L
3x

Bootcamp
12 jumping pullup (chest to bar) mod trx squat row
12/ 15 incline db bench press
sled row
12 R+L=1 russian twist
12 wall ball
3x

1 min intervals
punch combos
Spin

Stretch
30 bw supscapular raises
ankle cross stretch
trx hip stretch
hip flexor

Suicide Alley

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Suicide Alley

Pre-Workout
foam roll inner thigh

CardioFusion
3 min (45 sec swap)
row – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap

(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump

2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin

2 min suicide
10 wall ball thruster
10 touch jump

1 min
row
lat shuffle
spin

1 min suicide
10 touch jump

20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x

NS

/in /by

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

Pre-Workout

bench low back stretch 30 sec min

LIFT

6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent

12 curtsy landmine R/L

3x

12-15 DB pullover https://youtu.be/_oqq1XAVjy8

12-15 incline bench press

3x

12 Barbell glute bridge (1sec pause at top)

10-12 db rear delt raise ( during glute bridge )

3x

21’s low -mid- full pushups on elevated pushups – use 2 boxes

(During pullover)

21 crunches

2x

12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA

20 ALT Db bicep curl (slow on way down)

10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)

3x

Reps

100 band tricep kick back https://youtu.be/gKKDgArjwFo

every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)