Trick or Treat

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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

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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

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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

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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

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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

Terminator

/in /by

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

Pre-Workout

practice landmine deadlift

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w

https://www.youtube.com/watch?v=cWSxQ3tZt_o

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

3x

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

poker player (short hand)

/in /by

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

Back Squat (3 and variation ie deloaded- landmine- back squat)

Bench Press (3 reps record individual weight)

Reps

Pick exercise or set choice and receive random card when completed

25 min Amrap

Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops)

run 400

variable row 500 https://youtu.be/zCRACO-wXng

Spin Up 1 min Sprint seated 1 min

25 bench decline situps weighted

25 lat raises

10 kb pass R-L https://youtu.be/xX2UxdnJd2A

12 renegade rows https://youtu.be/drqmsP05-uE

12 Seated Alt DB curl (go heavy)

suicide (3 touches)

3x

75 band tricep pushdowns https://youtu.be/WSOQazmtFLo

75 crunches

50 trx tricep ext

50 trx mnt climber (slow)

60 Band triceps kickback https://youtu.be/gKKDgArjwFo

60 band core stick curl

Stretch

prosper

/in /by

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

LIFT

(Ladies rotate with 4 total sets )

12-15 Ladies DB leg curl https://youtu.be/agTBLStNriw

6-8 reps Deloaded squats https://youtu.be/_rh_CEGYs6Y

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

4x

Section 2

12 landmine curtsy lunge R/L https://youtu.be/8JPLzaNhbNc

20 band glute bridge https://youtu.be/rXtZxmyKwik

2x

Fellas finish each exercise before moving on bench before moving on w 3 sets with 45 sec rest between

3-5 bench press 3x

6-8 reps De-loaded squats 3x

10-12 Land mine undertaker Row R-L 3x https://youtu.be/YmboaqtRxHs

Section 2 Rest Pause Set? https://youtu.be/Iw2FDkV3zx0

Rest Pause set of Squats 6-4-2 rest 15 sec in between

Rest Pause set of Bench 10-8-6 (guy only)

Rest Pause of behind neck pullups to Failure https://youtu.be/wPt9t0qKwFE

Thrive (AMRAP – Rounds and Reps)

12 min Amrap

4 manmaker 15/30 https://youtu.be/wibFFhTAYtY

Turf > TRX sled Row – 1.5x BW https://youtu.be/sqtAch-2e-E

30 kb swing

Run 300