the feels

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

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)

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

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

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

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

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

feeling it (back)

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

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

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