FOWYGT

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

Amrap https://youtu.be/dBmgRAivtTQ

Find out when you get there :)

pull n push

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

LIFT

bench press 6-8  ladies alt 25 band tricep pushdowns

15 vertical band adduction R-L https://youtu.be/v7MAF1Xu7Ug

8-12 landmine bent over row  (1 sec pause) https://youtu.be/DcCurXzoge4

3x

Sea saw DB BENCH press – burn out with double press

12-15 kb row R/L

20 attached bandpull apart

3x

extra credit

30  floor wipers https://youtu.be/Hh1JlmWQ2_w

30 trx mnt climbers

2x

Interval https://youtu.be/_wNJcuw63zw

dirty 30  (30 sec W-30W-30W-30W – 30 R)

lateral shuffle

 full burpee 2x

dirty 30

goblet squat  (press/ squeeze handles of kb on way down to ingage inner chest)

band decline chest press 2x

then again for total of 4x through

fun run 800

The Test

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

Interval https://youtu.be/_wNJcuw63zw

20sec pulsating side plank R then hold side plan 20 sec

L

plankster on command https://youtu.be/G1NgVYQIyIk

40W-20R -swap moves last 15 sec

A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc

B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o

C. attached band row -squat row

D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc

3x

25 secW-5 sec R

A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o

C, D band kickback R/L https://youtu.be/OV3jgMRA3V0

2-3x

Challenger

4 min to compete each station split reps however desired and go as hard as possible – if completed early jump rope until 4 min timer up / 45 sec between starting next letter.

A. KB Row 40 R- 40L

60 KB Swings

B. 60 trx tricep ext

60 bench hops

C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4

row 500 m

blitz 2 min

300 workout

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

practice sissy squat

LIFT

6 min squat routine with sissy squats start at 12 reps https://youtu.be/Xj328uAsXs4

Partner Hold ankles toes pointed – nordic pop up 7 then 3 neg

15 band reverse lat raise https://youtu.be/16E9n-5afTg

3x

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

50 SL R/L calf raises

50 band lat raise

Failure is success

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

Warm-up

but kicks

Frankenstein walks

10 1 legged knee raise to ext R/L

hip flexor stretch

greatest

rotation twist

side bend

CardioFusion

Save me 15 min

A. 15 guard situps w 4 jab, cross, jab – glute core sculptor https://youtu.be/eS6zLg79HJk https://youtu.be/1qiW4dbPXDE 2x

B. row 250- atl bicep curl on bosu bubble( squeeze feet) 2x

C. figure 8 run 5x – band tricep kickback 2x

keep going until 15 min is up

amrap 25 min

AA. 12/ 20 bosu bubble down pushup https://www.youtube.com/watch?v=BYylpuApRGY

8 DB tricep ext 3/3 cadence bubble down

B. 20 supermans https://youtu.be/EcmKo7cAqd8

4 variable row

C. 10 R/L low kick high kick https://youtu.be/cDdFoX4_HQE

20 TRX in out squats https://youtu.be/whLJm-IiQOU

10 TRX bicep curls 1/3 cadence slow down

Finisher

30W /15 R

switch step pass https://www.youtube.com/watch?v=hDKHYkclhMc

band skier https://youtu.be/AIBEXRk_EV4

4x

Stretch

Full Body Blast

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

LIFT

20 min amrap

A. 15-20 bench press 55 %

B. lunges >,< https://youtu.be/xlkeTAkebMc

C. 8-12 pullups

goal 4-5x

30sec on-15 blast-25sec rest/rotate

A. TRX Rows- trx jump squat

B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk

C. KB goblet Squat- sprint in place

3x

sled run

12 bench side raise R/L https://youtu.be/JFyJfI785jc

24 Russian twist

24 band latpull https://youtu.be/dUl6c5ggIGI

2-3x

Puzzle

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

LIFT

3-5 neg pullups https://youtu.be/2V9USNE1wdk

15 lat pulldown

(12) 6 neg 6 pos SA press R/L https://youtu.be/TeHLgF6WyJU

3x

10 landmine curtsy lunge https://youtu.be/8JPLzaNhbNc

20 DB/KB or rows R/L Drop set do 10 heavy 10 with ligh

2x

Challenger

If finish early ab movment trainer choice

4 min

40 lanmine power press

30 box jumps

45 sec rest

4min

60/75 Jumping Pullups

60 Kb swings

4min

50/65 pushups on toes

sled push 4x turf

4 min

row 500/650

15 burpees

Reps

soccer slider game – jump squats

Immerse

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

LIFT

Guys

floor press 2-4 reps  85%

5x

12-15 incline press

 3x

125 tricep pushdowns with core stick https://youtu.be/SWaNC_UiKkc

Ladies

10 R/L BSS lunge

2 variation hulk smash https://youtu.be/Imn4LHxansQ?t=14

12 slate raise  https://youtu.be/DD_H0LjxKeM

12 lat raise

3x

extra credit

40 superman  https://youtu.be/EcmKo7cAqd8

40 trx bicep curls

immerse (Time)

6 HCS https://youtu.be/Ui7DZxdYY2I

12 standing press https://youtu.be/F_QpAgQ2U8k

burpee run fight 3x total and 3 R/L combo each time

 https://youtu.be/V7hpwAunoi8

sled row  (1 way)  (2 way homewood)

 https://youtu.be/sqtAch-2e-E

reverse spin hill 90 sec  (heavy tension )

3x

Complaining makes it worse

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

Bootcamp

25 sec Side plank hold R

L

25 sec Side crunches

L

50

Bicycles

24 min amrap

12 R- LBand glute kick back

Partner band lat shuffle 2x

Bear crawl 1 way

10 Med ball wall twist https://youtu.be/uPvNMpLNGxc

4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc

5 Variable row https://youtu.be/zCRACO-wXng

Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es

25 sec work 7 sec of rest

Snow angel

Slider leg curl

2x

Bag push https://youtu.be/_bA0MtcG8gg

Knee strike https://youtu.be/DEWmXPVUZlE

2x

Bosu mnt climber platform

Bosu squat on platform

2x

Med ball windmill

SL slam R next round go

Left

2x

Bench scoops https://www.youtube.com/watch?v=xSunE544nBM

Bench hops https://youtu.be/uVzUjYOHE8A

2x

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

Blitz

Stretch

MAn up

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

Pre-Workout

row or spin

foam roll upper back

find weight for landmine row and landmine power push

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

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