Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, complete 100 deadlifts

Partner 1: # deadlifts (barbell or KB)

Partner 2: Push ups until P1 is ready to switch

⤱ Switch, alternating every few reps until all reps are completed ⤱

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◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Bentover Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

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◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 35s Work / 5s Rest / 35s Work / 15s Rotate

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Reps

∎ 20 Alternating Bosu Curls [Toes Up]

∎ 20 Scissor Slider

∎ Sled Run [¾ Turf] X2

∎ 8-15 Dips

3x

❆ Cooldown Stretch ❆

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10s Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

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Challenger

◭ 4:00 Challenge

∎ 50 Sit up Medball Squeeze

∎ 50 Wall Ball

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 30/40 Pullups

∎ 60 KB Swing

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 40 Thrusters

∎ Sled Run [4 turf]

1:00 Coach Blitz

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◭ 4:00 Challenge

∎ 60 KB Row [Total]

∎ 15/25 Cal Bike

1:00 Coach Blitz

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Interval

◭ [20s Work / 10s Rest] x8 Alternating

∎ Bird Dog Knees Up

∎ Deadbug

❆ Cooldown Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pick you Favorite

◭ 8:00 AMRAP

◭ Combine your favorite strength move with favorite Ab move

◭ 8-12 reps for Strength / 20 reps for Abs

∎ Squat/DeadLift/RDL/Pullups/OH Press/Bench Press/Dips/ Curls/ Rows ETC…

Comrade (Time)

◭ I go, You go
◭ Alternate doing every other movements through the following movements,
with ONE person working at a time.

∎ 7 Burpee
∎ 7 Overhead Squat
∎ 7 Overhead Weighted Sit-up [Feet Anchor]
∎ 7 Barbell Inverted Row
∎ 7 TRX Hip Toss [Each]
∎ 7 DB/BB Thruster
∎ Horizontal Thrusters [1 Turf] [Can Assist]
7x as a team
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∎ Run 800m together!
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◭ When back, Crunch until last team finishes run!

Squad Fitness Homewood – Group Training

Pre-Workout

practice

Jumping Pullups find correct height

do warm up set and find weight for Landmine Power Press

Tabata Squad (AMRAP – Reps)

◭ [20/10 x 5] 45 sec Rest on Rotation

A ∎ Rower [Calories]

B ∎ Burpees

C ∎ Wall Ball

D ∎ TRX Hip Throw

E ∎ Situp Get Up Press {on bench]

F ∎ Sprint Turf and Back

Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.

E.G., 10, 22, 9, 15, 15 = 71

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AMRAP

◭ As fast as you possibly can!

∎ 20 Weighted SL V-Ups [Total]

20 Pass through plank

∎ 20 TRX Lateral Lunge

∎ 12 Landmine Twist

∎ 80 Incline Bench Flutter Kick

∎ Coach’s Agility

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