Nemo

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

Pre-Workout

Stational Setup

foam roll glute and quads

Interval https://youtu.be/_wNJcuw63zw

60W/20R

decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up]

side kicks R- L https://youtu.be/0BNQ544SqU0

band squat press – figure 8 run https://youtu.be/Tffdb1JIu0w

Alt Db Curls

Row

3x

6 min squat routine

do 10 squats and EMOM add 1 squat

complete 15 squats before the 6th min expires

if not going over 85 lbs front squat with KB/DB

Reps

24 core stick curls

24 band lat jacks

5 pyramid roundhouse kick R/L

sled run

10 AR press 2 sec pause – 10 band twist R

L

3x

Holley Grant McDonald

/in /by

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

Pre-Workout

practice ab snail

Warm-up

external rotation-

up and over

overhead squats

supp pullaprt

reverse lunge twist

hill to butt

calf stretch

LIFT

6-8 floor press https://youtu.be/TmIni_6Z538

20 band facepull https://youtu.be/ocsFf52Gfyk

3x

12-15 incline db bench press

20 band twist R/L

3x

R2- band circles

R3- (wood chopper low to high on one knee)

Holley (Time)

Farmers walk 100 yards 35/53

7 pistol squats R/L https://youtu.be/H0QMP81ai48

7 Pullups

Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L

One legged bound turf 2x r-l

4 Trx burpee r-l https://youtu.be/pakCSUIbvAs

20 One leg inside out rope circles r-l

3x

run 400

50 pushups

50 kb swings

1x

YES!

/in /by

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

Pre-Workout

https://youtu.be/-mi8LNhYnU0

Warm-up

https://youtu.be/ew7Iwpjiqfk

CardioFusion

EMOM

5 Burpee and V-ups

5 burpee bicycles

5 burpee and touch n jump

5 burpee and crunches

5 burpee and sissor mnt climner

1x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 ….. 12/12 or until failure barbell or dumbells 1x

B. band glute bridge 20 reps jump rope while waiting on partner 2x

60W/15R

A. spin hill

B. Core Stick bunt R-L https://youtu.be/082meXoKSfI

C. lat shuffle > < to 3 med ball slams _ with band around ankles _
D. inside out rope circles- waves

2-3x

partner band lat shuffle down back

3x

i go you go

pass off curls 1/1 2/2 ….. 12/12 barbell or dumbells 1x

band glute bridge 20 reps jump rope while waiting on partner 2x

Slider Soccer Game set 1:30 clock (run to retrieve slider, group with most points gets a pass on penalty.

penalty trainers choice of abs https://www.youtube.com/watch?v=e64Pb4_sqAE

3x

Stretch

the feels

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

Pre-Workout

practice and find weight for RDL/ deadlift combo

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

LIFT

10-12 B Split squat lunges R/L https://youtu.be/G8ITj6LGoWQ

10 landmine RDL deadlift combo https://youtu.be/mWhKOp_nKo4

8-10 batwing row (2 sec pause) https://youtu.be/XwZVNd4nHao

3x

6 landmine SA press (w 3 seg neg ) followed by as many reps as possible ideal 6 ( may need to drop 20 percent at fatigue) https://youtu.be/TeHLgF6WyJU

pullups to failure followed by 20 attached band rows

2-3x

extra credit *

120 crunch w inner thigh squeeze w med ball ( stop every 30 reps and do 20 dips)

FGB 7 (AMRAP – Reps)

Roundhouse kicks (only counting kicks that make bag drop)

Pushups

TRX powerpull https://youtu.be/D8S_x8D6BWU

Wall ball https://youtu.be/51jNBQmBPfc

Barbell curls ladies 35lbs bar/add 10 lbs

rest and tally score 1 min after each round do 3x

killing villans

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

alt knee strikes https://youtu.be/DEWmXPVUZlE

punch combos

2x

evade and lat  https://youtu.be/lNAjYCiouxk

bosu squats https://youtu.be/593dZ1aU9Do2x

2x

figure 8  https://youtu.be/Tffdb1JIu0w

lat shuffle

2x

TRX Row

TRX ALT curtsy lunge

 2x

band slider reverse lunge R https://youtu.be/fG9rYlkl_qIL

L

slider snow angle

 lat touch n jump

10 grenade press R/L  https://www.youtube.com/watch?v=4yYB1wIFud020

windshield wipers https://youtu.be/Hh1JlmWQ2_w

14 plate suplex https://youtu.be/hMSy_mc_B5A

plate sled down and back  https://youtu.be/Hh1JlmWQ2_w

10 side kicks R/L  https://youtu.be/0BNQ544SqU08

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

Spin hill 90 sec 2-3x

Stretch

Distractions (Bench – RDL- Shoulder)

/in /by

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

LIFT

bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent

10 Trx leg curl

20 attached band pullaprt

4x

20 band upright row

8-12 seated shoulder press

15 RDL 65%

3x

extra credit 200 calf raises (fast quick)

Distractions (Time)

reps with interruption every min on the min

6 sleds- 10/15 pushups

550/600 m on rower (20 crunches on rower)

50 bench hop (10 bench crunches )

100 kb swing (3 goblet squats )

15 bomb throws to burpee  (last thing- no interruption )

Rescue ME

/in /by

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

Pre-Workout

MR neck traps racked barbell

MR neck peanut

Amped Up Warm Up (No Measure)

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps -renegade rows (slow) 3x

30 Russian twist – trx mnt climbers(slow) 3x

12/15 pulse pushup-jumping lunges 3x

24 gorilla rows- med ball slams 3x

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

Mirror Mirror

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

LIFT

20 corestick bent over row

reverse sled drag >, ,<
3x

Punisher 2

/in /by

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

Bootcamp

Stretch

Forced Pushups

https://www.youtube.com/watch?v=bSt2Njjo-W0

3x

beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM

Punsisher 2 (Time)

farmers walk 35/53

15 box jumps

3x

10 mixed grip pull ups

20 wall balls

3x

sled row

400m run

3x

30 full burpees

bear Crawl 60 yards

Finisher

7 ITY band sequence https://youtu.be/aZZ7kbBxWoc

14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8

14 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

14 russian twist

3x

sideways

/in /by

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

Reps

20W/10W ? switch ups

lateral shuffle

burpees

4x – swap after 2 sets

12 -15 dips https://youtu.be/DcxMgoLamy0

A. 28’s core stick curls – use green cleat

row 250

2x

B. spin 1 min up 1 min down

20 calf raises – 20 touch down https://youtu.be/jTSTBvE_rRc

2x

C. lat sled drag https://youtu.be/l0h4MSYPbn4 down and back each time

15 low back ext – run 100

2x

D. 30 skaters on bosu https://youtu.be/7BdfXEwQ3so

10 consecutive kb pass on R/L (advanced do it on 2×4) https://youtu.be/xX2UxdnJd2A

10 AR press standing R/L 3 sec holds https://www.youtube.com/watch?v=dIX9IwUg-nE

2x

Pick you favorite station and repeat 2 rounds