Prevail

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

FGB 6 (AMRAP – Reps)

Barbell Curls

Battle jack https://youtu.be/obcIJjUeq1A

Run n touch Burpee (run turf burpee at each end count burpees)

Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg

Rower

3x 1 min each station (record reps completed)

Interval https://youtu.be/_wNJcuw63zw

20/10

Alt rope wave w squat- slam

2x

punches- knee strikes

2x

TRX curl- tricep EXT

2x

2x

Ab and Agility section

Floor Blast

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

LIFT

6-8 Floor press https://youtu.be/rbNJqbRkbc0

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

10-12 Reverse flys

3x

6-8 w1 sec pause Landmine Bent over Row https://youtu.be/DcCurXzoge4

10-12 DB pullover https://youtu.be/_oqq1XAVjy8

Dips Rest Pause 6-8 reps on 3rd last set do 6-8 rest 20 sec do 4-6 rest 20 sec do 2-4 reps

3x

Rest Pause set https://youtu.be/Iw2FDkV3zx0

extra credit

20 supermans https://youtu.be/EcmKo7cAqd8

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Gotta Work the Wheels

/in /by

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

Pre-Workout

MR release – quads glute

LIFT

8-12 Box Squat https://youtu.be/cOFOZSI8vrE

12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik

10 Landmine situp https://youtu.be/SE-4RiVNJLo

3x

Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8

12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4

24 Landmine twist https://youtu.be/ndtohBr8sgI

3x

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

8 Band AR press (2 sec pause)

2-3x

Extra credit

20 tri crunch https://youtu.be/-1NDlVXEAqM

Interval https://youtu.be/_wNJcuw63zw

20/10

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

Goblet squat

4x

turn and burn

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

CardioFusion

Save me 16 AmRap

A. 20 R/L band twist – bag side kicks R/L 2x

B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x

C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x

videos

side kicks https://youtu.be/0BNQ544SqU0

bench crunches https://youtu.be/sVrMTuttiTU

alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc

plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk

Cardio Obstacle (AMRAP – Rounds and Reps)

obstacle 20 AmRap

30 Russian twist

15 wallball

weave in out of bags / lat shuffle 4x

sled press

run 300

30 db skiers

row 250

weave https://youtu.be/FNw36rI6hFs

IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs

sled press https://www.youtube.com/watch?v=FYZzUgehF-E

skier https://www.youtube.com/watch?v=FLh-14B8QRA

Finisher

50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg

prosper

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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

poker player

/in /by

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

Reps

Pick exercise or set choice and receive random card when completed

30 min Amrap

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

[cardio]

run 400

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

6 heave and retrieve (run back to start with ball) [create barrier] https://youtu.be/UpVG0ShoC54

Spin Up 1 min Sprint seated 1 min

[core]

24 landmine twist (deaceleration) https://youtu.be/ndtohBr8sgI

12 landmine V-ups https://youtu.be/SE-4RiVNJLo

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

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

100 calf raises (25 in-25 out 25 neutral)

100 crunches

split

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

75 crunches

split

50 trx tricep ext

50 trx mnt climber (slow)

[ Arms ]

12 Seated Alt DB curl (go heavy)

suicide (3 touches)

3x

split

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

60 band core stick curl

Stretch

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Galatians

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

Pre-Workout

MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8

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

Warm-up

child’s pose (cross R over L and vice versa )

hip flexor

downward dog (pivot the toes hips )

shoulder retraction

greatest

quad alt arm foot

rotational twist

backstroke

LIFT

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

8-12 Pistol Squat https://youtu.be/H0QMP81ai48

12-15 Slate Raise

3x

6-8 roman press https://youtu.be/3grQfXZh5sU

8 Liberty Step Up R/L Contralateral

12-15 seated band row

3x

12-15 Band Lat Pull (seated on box) https://youtu.be/dUl6c5ggIGI

2x reverse sled pull https://youtu.be/zG66dr9Clo8

15 Monkey Squats

3x

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Sow

/in /by

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

Warm-up

sub scapular pushup

pull apart supp grip

inner thigh to hamstring

scoops

knee hugs

Frankenstein

rotational twist

RDL warm up set

LIFT

RDL 12-8-8-12 Rep by round https://youtu.be/eF1BpS_s-QU

12-15 DB read delt raises

20 bar sissors then 10 leg lifts https://youtu.be/PnwKpalgIhs

4x

Interval https://youtu.be/_wNJcuw63zw

60/20

2 double kb row clean press R/L https://youtu.be/CCHfgo6DQ3M

trx power pull / trx curl https://youtu.be/D8S_x8D6BWU

alt rope wave w squat https://youtu.be/EwX2gSXT6xc

lateral shufflle to 3 med ball slam

3x

15-20 inner thigh slider R/L https://youtu.be/udeCPEQvBN4

attached band bicycle crunch https://youtu.be/ljYMFGuDgeQ

50 snakes (uses abs!) https://youtu.be/7W9BM0rjUVc

spin 90 sec hill

2x

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Stretch

bench low back

hip flexors

Reaper

/in /by

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

LIFT

pullups to failure

20 lat pulldown https://youtu.be/dUl6c5ggIGI

( Do 1 Drop set every round)

6-8 bench press @ 75-80%

drop to 60-55 % then immediately do another set of 6-8

Down and back Turf

FWD lunges https://youtu.be/xlkeTAkebMc

3x

extra credit

10 SL glute bridge

10 plankster https://youtu.be/G1NgVYQIyIk

2x

Interval 20/10

jumping band row https://youtu.be/MFeqS54Evys

full burpee

3x

pick 1 way to die

Death By Rower (Distance)

EMOM row 150 meters add 10 m ER

( so round 2 160m round 3 170m ) until failure score last completed m

Death By burppes (AMRAP – Reps)

Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee

Death by pushups (AMRAP – Reps)

use pushups handle grip or DBs touch chest to cone

start w 10/15 reps add 2 pushup every min until failure

score last completed round of push-ups

Death By Sled (AMRAP – Reps)

Do sled push 1 way with Body weight (restart every 45 sec )

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

FEAR

/in /by

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

Forget Everything and Run/Face Everything and Rise

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

50W-10R

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min Cap

Sprint 400 or do 35 barbell pullup 35 kb swings

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW SRDL R-L https://youtu.be/PhkDcZe-RyQ

pogo Jump R-L

lateral burppe https://youtu.be/Xiq2Sa51L1A

2 min Cap

Sprint 400 or 40 kb rows R-L

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

8 jump squat jack-

2 min Cap

sprint

Sprint 400 or do 35 tris/bis 35 trx tricep ext 35 trx curls

rest remaining 2 min

50W-10R

burpee to jumping lunge

5 lateral touch n jump

push-up mnt climber

frog jump- run in place

walk it out push up

(start your stopwatch)

Sprint 400 or gambit

5 SA press R-L 10 kb swing 5 inverted row 2x