Jack the Ripper

/in /by

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

Pre-Workout

practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32

practice band side raise

find foot position for power row

Warm-up (No Measure)

warm up 3

https://youtu.be/8Q8vBJAd6xc

supermans

Prone shoulder

Dolphins

Stair steppers

Knee to elbow

Sub scap raise

Knee hug

Jack the Ripper (Time)

A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY

20 battle jack (ropes)

3x

B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY

10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8

3x

C. 10 TRX inverted row

10/15 pushup Jack

10 plank slider Jack 3-3 cadence

3x

D.

15 band sword chop R/L https://youtu.be/TEezjQo-K84

15 attached band rows (single band use handles)

10 pop jack w KB curl https://youtu.be/erCb_sl6tUk black/ purple

3x

5 med ball slam ie pumpkin smashers https://youtu.be/FUG1Y8u-fZc

run 400 (run for your life) if raining like bat out off hell

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

run 200 (run for your life) if raining row like bat out of hell

Reps

DECIDE – Choose 1 section

Core

10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE

12 side bench raise R/L https://youtu.be/JFyJfI785jc

2x

( complete with no rest)

20 kb air climber https://youtu.be/oE3Ahmpf89o

5 kb pullover https://youtu.be/OV3jgMRA3V0

2x

Legs

45 sec wall sit

4x sled push pull Width of turf

3x

30 seated DB weighted jump squat from bench

arms

4 trx curl 4 sec cadence neg

8 trx bear hugs

12 standing trx tricep ext

3x

Galatians

/in /by

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 https://youtu.be/DD_H0LjxKeM

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 Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Reps

if not coming Saturday use time to find out 3 rep max for bench- bent over row- squats

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 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

Stretch

bench low back

hip flexors

500m Row (Time)

Max Effort 500m Row

800m Run (Time)

Max Effort 800m Run

Reaper

/in /by

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

Warm-up

trx rows slow

trx lunge twist

external rotation

band supp pullapart

mid back stretch

hip stretch

explain workout

buy in

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

1 min plank

LIFT

pullups to failure

20 lat pull 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

12 band glute kickback R/L

3x

{switch bands for lat }

20 Lat Pulldown – https://youtu.be/6Gv3cq0QnZE

8 batwing row 3 sec hold https://youtu.be/XwZVNd4nHao

30 calf raises (switch toe position every 10 reps)

2-3

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

strike back

/in /by

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

Reps

35W/12R

trx jumping lunge – trx squat at fatigue

duck n dodge https://youtu.be/lNAjYCiouxk

band punches https://youtu.be/vdtIu3RSxO0

roundhouse kick to alt knee strike R next round swap sides

2x

15 sec pulsating side plank R- then hold 15 sec

L

30 sec contra lateral or scissor mnt climber

30 sec strikeback https://youtu.be/tGx6sh-1V7w

35W/12R

trx jumping lunge – trx squat at fatigue

duck n dodge

band punches https://youtu.be/vdtIu3RSxO0

roundhouse kick to alt knee strike R next round swap sides

2x

15 sec pulsating side plank R- then hold 15 sec

L

30 sec contra lateral or scissor mnt climber https://youtu.be/pRq274C7j8A

30 sec strikeback https://youtu.be/tGx6sh-1V7w

R Liberty Walk turf and back

row 300

L liberty walk

7 R /L one legged med ball slam https://youtu.be/BGiNaM0Dz1g

30 rope snake https://studio.youtube.com/video/7W9BM0rjUVc/edit

30 hip toss https://www.youtube.com/watch?v=hIGgiGIZ_vo&feature=youtu.be

3x

Cindy Lifts

/in /by

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

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

guy warm up set of bench

ladies 30 heel touches abs – 30 bicycle- 30 crunches

LIFT

10-12 landmine undertaker row R/L https://youtu.be/YmboaqtRxHs

guys 3-6 bench press https://youtu.be/rbNJqbRkbc0 ladies 12- 15 band kick backs https://youtu.be/gKKDgArjwFo

3x

Deloaded Squat 10- 8-6-4 ( 4 x total adding weight in sets 2,3 and 4 ) https://youtu.be/_rh_CEGYs6Y

12-15 Band Resisted Sit up (locked legs) https://youtu.be/V3CDdoEotX8

4x

extra credit

30 R/L

glute raise https://youtu.be/DPbYbbyTIGE

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

hinge -press– carry-explode-

/in /by

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

Warm-up

band ham leg ext front and side

supp pullaprt- up and over

shoulder rotations

scoops

Frankenstein walk

LIFT

5-8 Nordic https://youtu.be/7GEUeZOs04w

sled drag 1.5 X bodyweight

15 facepull https://youtu.be/ocsFf52Gfyk

3x

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

4 x total adding weight in sets 2,3 of RDL

seated or braced DB shoulder press (use boxes mid back against racked barbell or back against low bar)

farmer walk (ladies do 20 Alt bosu leg curl https://youtu.be/g_gPx29PD54)

3x

12-15 slate raise (stand up taller if legs are smoked) https://youtu.be/DD_H0LjxKeM

10 seated db lat raise negatives up fast down slow

3x

exta credit

15 R side plank raise

15 L side crunch

15 L side plank raise

15 R side crunch

10 R side plank raise

10 L side crunch

10 L side plank raise

10 R side crunch

Interval https://youtu.be/_wNJcuw63zw

Dirty 30

30W-30W-30W-30W rest 30

KB swing

bag punches

Start fish https://youtu.be/Bo9QrEK1RBE

bosu mnt climbers https://youtu.be/_7E9KmDsrbQ

2x

Prevail

/in /by

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

/in /by

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