feeling it (back)

/in /by

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

Pre-Workout

find weight fro lanmine squats

find band and height for exlosive pushups

Reps

10 Landmine Front Squat 3 pulse +- 1 full rep =1

12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0

2x

20 band lat pull https://youtu.be/dUl6c5ggIGI

8 batwing (3 sec pause)

2x

10 Landmine Front Squat 3 pulse +- 1 full rep =1

NEW version ! glute kick back

2x

20 band lat pull https://youtu.be/dUl6c5ggIGI

8 batwing (3 sec pause)

2x

extra credit

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

2x

30W/15R

band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)

trx high row

explosive push ups ( mod for less than 15 on toes band assisted

sled fwd/ back ward push

3x

agility + sprints or sled race

Hard to Kill

/in /by

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

LIFT

A. I go you go (spot)

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

3x

on 3rd set do a a rest pause set (go rest 15 sec, go rest 15 sec, go rest 15 sec)

B.

12-15 db leg curl ( from bench ) https://youtu.be/agTBLStNriw

8-10 RDL use kb/dbs under 100 lbs if over 100 use barbell with platform https://youtu.be/eF1BpS_s-QU

Heavy FWD Drag https://youtu.be/rZHbZn18Efo

8-12 Dips https://youtu.be/DcxMgoLamy0

plate press 10 w 1 sec pause https://youtu.be/iGfowzhbTPA

15 thumps back face pull (2 sec pause) https://youtu.be/ocsFf52Gfyk

3x

*

30/20

attached band squat to high pull https://youtu.be/4EqNfmXCe-Y

Horizontal plate thruster https://youtu.be/KdnDg-cn2mw MOD – db squat press

TRX power pull https://youtu.be/D8S_x8D6BWU

3x rest 45 sec after 3rd round

Extra credit *

20 slow calf raises

10 db lat raise (go down slow)

Sled push https://youtu.be/NJQRPX7Ps-E

3x

GVT squat

/in /by

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

Pre-Workout

Warm-up

trx lunge twist https://youtu.be/6fnjPvDoCKY

trx side bend https://youtu.be/02IpGpA9hXQ

AR squat hold R https://youtu.be/Cf2bF6gdkMY

L

2x

LIFT

10 squat @ 65 percent

10 rear delt fly https://youtu.be/16E9n-5afTg

10x

low back stretch on bench https://youtu.be/GtOtjmUgWQg

extra credit

20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik

2-3x

Interval https://youtu.be/_wNJcuw63zw

60/20

renegade row w pushup ( use platform) https://youtu.be/drqmsP05-uE

trx lying bicep curl-trx hollow rock https://youtu.be/O9DglLJemsU / https://youtu.be/aI54U-dDNyM

peg leg box jump (2nd variation use plates! ) https://youtu.be/fTGGG9F2q2I

punch combos (run n touch on command )

spin hill

3x

Trick or Treat

/in /by

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

If done early SL glute bridge 12 R-L 2x or till class catches up to do 20-10s

Strength

10 Pullups (failure 1 st set)

8-12 DB bench press – 3-3 cadence

3x

a. Tabatta

full burppes

KB swings

3x

strength

B Dips failure https://youtu.be/DcxMgoLamy0

weighted walking lunges (turf and back)

3x

b. tabatta

over head squat

sit ups med ball b knee

3x

C strength

10 Kb dip n drive https://youtu.be/bAL3V0U_sa4

12 TRX leg curl

3x

c. Tabatta

trx jumping lunges

trx tricep ext

3x

800m Run (Time)

Max Effort 800m Run

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

Nightmare on Squad street

/in /by

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

CardioFusion

Toe touches 30 sec

Sprinter Sit-ups 60 sec

2x

Superman 20 sec

plank hip tap 20 sec

2x

30 min AMRAP

trampoline jumping jack 50

tramp jump rope 25

Rowers 300m

Wall balls 15

wall ball twist 15

Kruger Curls ( 20 alt 5 double use handles)

facecutters ie. facepulls 20

5 Sprints to the wall w/6 total DB Punches

Lat step on box 20

bosu rope waves on your knees 60 total

rope slam race

LIFT

warm up- myofascial release glutes

squat t hold- low back raises then stretch

https://www.youtube.com/watch?v=4PIJb8dHgXk

6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538

Squat (rest pause on last set)

3x

15-20 band leg curl

6-8 bent over row rest pause on last set

3x

6-8 RDL rest pause

6 seated military press drop set 8/10

3x

Split

100 tricep ext

100 calf raises

Nordic Star

/in /by

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

LIFT

6-8 Nordic popup – leg curl as modification https://youtu.be/SanfnrnLxyM

8-12 srdl db/kb https://youtu.be/jP-sCqAfuvw

8-12 landmine Bent over Row

8-12 seated DB shoulder press (back against pad)

4x

extra credit

sled drag https://youtu.be/rZHbZn18Efo

20/10

decline situps 4x double weight- 1 weight- bw- crunches

band jumping row 4x

db snatch R/L 2R/2L

(Dead stop at bottom) landmine deadlift https://youtu.be/oV1gWv61rqs (go heavy)

2x

This is Better than Cardio

/in /by

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

Reps

15 sec Side plank pulsating – 15 sec side plank hold R

L

2x

30 sec of strike back plank

30 sec bicycles

25 side crunches R-L

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 Lateral step up (weight contra lateral )

Suicide (3 tocuhes )

Row 250 on first set (row 500 for time)

3x

Stretch

500m Row (Time)

Max Effort 500m Row

GVT squat

/in /by

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

Pre-Workout

Warm-up

trx lunge twist

trx torso rotation

AR squat hold R https://youtu.be/Cf2bF6gdkMY

L

barbell pullups

backstroke

LIFT

squat 10×10 @ 60 percent

chin up to failure

12-15 rear dealt raise

3x

8-12 kb db row 3x

split

60 DB curls

40 band resisted sit-ups (partner holds feet)

extra credit

20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik

2-3x

Interval https://youtu.be/_wNJcuw63zw

90/20

figure 8 bear crawl – halfway point do 5 med ball slams – last 10 sec do 5 med ball slams https://youtu.be/gBtSjoOtsfA

peg leg box jump https://youtu.be/fTGGG9F2q2I

punch combos (w burpee aka knockdown)

spin

3x

GVT

/in /by

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

fellas

10 bench press @ 60 percent 45 sec rest

10x

Ladies

10 ladies dips (feet on ground)

10 wall ball

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