Change is inevitable, progress is as well

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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

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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

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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

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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

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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

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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

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

300 workout

/in /by

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

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

LIFT

split

45 sissy squat https://youtu.be/Xj328uAsXs4

35 trx leg curl (slow)

Nordic Pop up 3 neg-7 positive

2x

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

This is Better than Cardio

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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

50 bicycles

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 R/L Liberty Step up (box) collateral stepup

Suicide (3 tocuhes )

Row 250 on first set (row 500 for time)

3x

Stretch

500m Row (Time)

Max Effort 500m Row

push past it

/in /by

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

LIFT

8-12 bench press

8-12 landmine row R/L https://youtu.be/YmboaqtRxHs

8-12 Band deloaded squats https://youtu.be/_rh_CEGYs6Y

4x (on set 4 go through faster less rest and do 12-15 each exercise )

12-15 inline bench ball busters https://youtu.be/APDcMq357Hk

20-25 lat pull down (core stick)

12 R/L reverse landmine lunges https://www.youtube.com/watch?v=sNGIw4jw8ho

3x

Push past it (Time)

21-15-9

low bar pullups/ pu;;ups https://youtu.be/1T8olTFWy8s

kb squat press purple/red https://youtu.be/IIo7W5Ml7PQ

box jump or trx jump squat

Reps

20 attached pull apart https://youtu.be/VEZpJvPrrjg

20 low back ext with slight rotation https://youtu.be/QGb0jGkGhY8

2x