Spell Your Name/ w men women finisher

/in /by

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

LIFT

Bootcamp

Spell your first and last name as quickly as possible

AB – 10 pull-ups or 15 trx pull-ups

CD – sled 2x

EF- row 500

GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

IJ- 30 battle jacks

KL- 30 kb triceps ext

MN- Sled 2x

OP- 10 pullups or 15 trx pullups

QR- sled 2x

ST- GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

UV- row 500

WX- 30 kb tricep ext

YZ- 30 battle jacks

Run/ Blitz

finisher

ladies

50 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

20 decline sit-ups

2x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

men

12 transformer https://www.youtube.com/watch?v=mSFB6weM4RoA

12 trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

3x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

Bandit

/in /by

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

Warm-up

band row

band pullapart

up and over

reverse lunge twist

dolphins

heel to butt

back stroke

push in out w inner thigh

Pullups to Failure (AMRAP – Reps)

LIFT

6-8 SA press (deceleration) https://youtu.be/TeHLgF6WyJU

8-12 Pullups

3x

10-12 landmine bent over row

15 Band upright row (w 1sec pause) https://youtu.be/bi1gyj2pPXs

4 Roman press – shoulder press AMRAP https://youtu.be/3grQfXZh5sU

3x

Partner up

5 R/L 2 Wall twist to 1 burpee https://youtu.be/8Vz0kS9drDk

12-15 Banded resisted sit ups https://youtu.be/V3CDdoEotX8

Sled or band sprint

( Save me) 25 Lat jack 12 renegade row – spin hill https://youtu.be/drqmsP05-uE

2-3x

Decide

run 400

or

50 Alt bicep Curls

50 bicycle crunches

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

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

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

Change is inevitable, progress is as well

/in /by

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

LIFT

6-8 bench Bench press

20 Band pull apart

12-15 Landmine bent over Row https://youtu.be/DcCurXzoge4

3x

3-5 Nordic pop-up (use box jump) https://youtu.be/SanfnrnLxyM

7 BSS lunge hold (hold at bottom 1-1 sec hold rep 2- 2 sec hold an so fourth) https://youtu.be/G8ITj6LGoWQ (use bag for low bar variation)

20 Sea Saw DB bench press

3x

Amy’s Dirty 30 (Time)

Split reps as desired

30 rolling pushup https://youtu.be/SanfnrnLxyM

30 lat burpee https://youtu.be/Xiq2Sa51L1A

Run touch turf 3x

30 Dips BW count 1- band or feet on ground 2 =1

30 Wall Ball shots

30 gorilla row R/L=1 https://youtu.be/TDsA5_0hmuY

30 tread climber R/L=1 5-10 /15-20

30 banded Step up R/L=1

Fat Stripper

/in /by

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

Pre-Workout

Stick IT BAnd and tibialis https://youtu.be/-mi8LNhYnU0

https://youtu.be/hai_5CEa5mM

start workout with 400m run

Interval https://youtu.be/_wNJcuw63zw

40 Work/20 Rest

Lat at med ball slam – https://youtu.be/XqlJt764N5k

jack press https://youtu.be/5b5tnyGY4cI

3 R-L repetitively bag knee strikes or jumping knee strikes https://youtu.be/3p2jRl311eM

renegade rows (mod elevate https://youtu.be/drqmsP05-uE

2x

do another 400 m run

Reps

Reps

12 Landmine Situps https://youtu.be/SE-4RiVNJLo

12 TRX tricep ext – 12 trx curls

2x

Variable Row lucky 5 https://youtu.be/zCRACO-wXng

mini band lat step 2x horizontal turf and back

2x

Spin 2 min 1 min hill- 1 min sprint

15 core stick rotational press R/L https://youtu.be/I7V9R7YJrVw

2x

Split

60 band tricep kickback https://youtu.be/gKKDgArjwFo

60 Low back ext –https://youtu.be/GtOtjmUgWQg (rest as needed)

Hold On

/in /by

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

Warm-up

hip stretch

dolphin with back stretch

greatest

reverse lunge w twist

shoulder rotation

driver

band rows

LIFT

½ Pullup hold (15 sec or 5 sec into the shakes)

6-10 RDL

½ pushup hold (15 sec or 5 sec into the shakes)

6-10 Bench press

Weighted Wall sit 45 sec

20 rabbit hops https://www.youtube.com/watch?v=sy2PWoMvJiI OR

TRX jump squat as MOD for knee instability

3x

1 burn out set

bench 15+

and

RDL 15+ reps

split as fast as possible

60 lat raise

60 lat pulldown

Grind

20 seated ALT DB bicep curl

12-15 barbell front squat https://youtu.be/2RJIStaLWQQ

Sled Run

Run 250

3x

Spark

/in /by

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

Reps

10-12 Bar leg lift (slow drop 3 sec min ) https://youtu.be/PnwKpalgIhs

10 Barbell rollout https://youtu.be/_ZxfrZoM6rs

Reverse sled drag https://youtu.be/zG66dr9Clo8

Fwd lunges (turf) https://youtu.be/xlkeTAkebMc

12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY

12 TRX single leg curl https://youtu.be/4-C-zX-5pgs

3x

20/10

Spin seated sprint 4x

Row 4x

Wall ball 4x

Single leg box jump 4x https://youtu.be/Kk3SCJwKSSg

100 calf raises

100 crunches

Bandit

/in /by

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

Warm-up

band row

band pullapart

up and over

reverse lunge twist

dolphins

heel to butt

back stroke

push in out w inner thigh

Pullups to Failure (AMRAP – Reps)

LIFT

6-8 SA press (deceleration) https://youtu.be/TeHLgF6WyJU

8-12 Pullups

3x

10-12 Undertaker row (1 sec pause) https://youtu.be/YmboaqtRxHs

15 Band upright row (w 1sec pause) https://youtu.be/bi1gyj2pPXs

4 Roman press – shoulder press AMRAP https://youtu.be/3grQfXZh5sU

3x

Partner up

5 R/L 2 Wall twist to 1 burpee

12-15 Banded resisted sit ups https://youtu.be/V3CDdoEotX8

Sled or band sprint

( Save me) 25 Lat jack 12 renegade row – spin hill https://youtu.be/drqmsP05-uE

2-3x

sideways

/in /by

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

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)

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

2 much 2 soon

/in /by

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

Reps

10-12 activation lying flys https://youtu.be/_5_8ikOXw8s

3-6 floor press (Regular grip w pause) https://youtu.be/rbNJqbRkbc0

15-20 facepull https://youtu.be/ocsFf52Gfyk

30 Band flutters 10 reverse mnt climber

3x

10 Bench leg lift then 10 knee tuck https://youtu.be/PnwKpalgIhs

10-12 Landmine kneeling press https://youtu.be/ws9-Vgzc-k8

12-15 Dips

8 DB/kb over head ext (3×3 cadence)

3x

LIFT

40/20

banded explosive push-ups

trx face pull to curl combo

kb swing

5 pyramid bag roundhouse

Reps

Split

100 core stick tricep pushdowns

100 calf raises