Lift n Grind

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

Warm-up

https://youtu.be/Edcw3tgCq28

LIFT

6-8 Roman Press https://www.youtube.com/watch?v=3grQfXZh5sU

10-12 Landmine SS lunge https://youtu.be/7r_195U-g5I

3x

12 Band/db stepup R/L

12-15 db lat raise (slow down)

12-15 Band face pull w 1 sec pause https://youtu.be/ocsFf52Gfyk

3x

Grind

7 bar leg lift/ 7 knee tuck (slow) https://youtu.be/PnwKpalgIhs

14 trx ALT reverse lunges/ 14 trx ALT curtsy lunge

14 barbell curls

14 Kb double crunch

7 db snatch R/L from platform (go heavy)

3x

Stretch

Cindy Lifts

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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

LIFT

10-12 landmine bent over Row https://youtu.be/lJjiKJbYXj0

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

3x

Save ME

10-12 DB Leg Curl (3×3 cadence) https://youtu.be/xSjmKTf4QbA use parter to setup – partner can do standing AR press on one side during set

3x (bicycle crunches on 3rd set)

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

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

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

Reps

put in core stick and preacher pad

split

70 calf raises

70 low back ext

70 core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

Do low back stretch on bench after last set for 30 sec then hang from pullup bar or low bar for 20 sec

take down corestick and preacher pad after last set

Make your body a weapon

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

Pre-Workout

MR inner thigh https://youtu.be/kXw_gBFiNqs

Warm-up

https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be

kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4

Interval https://youtu.be/_wNJcuw63zw

Think of KB row and Speed lunge R as a station and L as a station.

30W-10R

A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A

B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc

L

C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A

3x

30W-20 R

A. Med Ball Situps Squeeze ball with knees every rep

B. KB swing

C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk

D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM

3x

15 side plank row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM

30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo

Liberty Walk R down and back Left > <
20 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg

2 rounds

replace all equipment etc for band kbs

2 lat shuffle (with band) to 10 tricp ext 4x https://www.youtube.com/watch?v=0wX31m10NwQ

stretch

You only live once

/in /by

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

Pre-Workout

https://youtu.be/HrVf4auKUZ8

Warm-up

https://youtu.be/eDtBXboy58k

LIFT

8-12 Front squat https://youtu.be/2RJIStaLWQQ

20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE

3-5 Neg pullups https://youtu.be/2V9USNE1wdk

3x

45 sec Wall Sit w weight

10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4

10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0

3x

12-15 RDL https://youtu.be/eF1BpS_s-QU

12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk

3x

Choose one way to Die

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 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 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

Unknown opponent

/in /by

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

Pre-Workout

https://youtu.be/FHlar7mOEAU

Warm-up

https://youtu.be/Edcw3tgCq28

Interval https://youtu.be/_wNJcuw63zw

CardioFusion

interruption at 7 min

Toe touches 30 sec

Sprinter Sit-ups 40 sec

2x

interruption at 14 min (may want matts )

Superman 25 sec

plank elbow strike 25 sec https://youtu.be/tGx6sh-1V7w

2x

Interruption at 21 min (grab matts if needed)

20 sec side plank hold R-L

2x

30 min AMRAP

Spin hill 90 sec

Evade and Lat Step https://youtu.be/lNAjYCiouxk ( full Rack 10x > <=1 )
24 bosu crunch w med ball https://youtu.be/O_X_xULHSdM

24 band lat jack

suicide run( 4 touches)

12 TRX tricep ext

10 sets of R,L knee strike 5 on R, 5 on L

rope race ( 150 per person is number) knees on bosu feet up (have towel or wipes close by)

Indian run

Stretch

28’s

/in /by

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

Warm-up

30 sec

band external rotation and – rip saw- up and over- https://youtu.be/RWrhsd1Nsr4

TRX SRDL R/L and T squat hold- TRX row https://www.youtube.com/watch?v=4PIJb8dHgXk

LIFT

Bench press Abbreviated Reps 7 low, 7 mid, 7 high @ 55%

Then immediately do 7 DB full range bench press

10 Trx Standing plank Extensions 2 sec pause https://youtu.be/bHzDz-mpaR0

3x

Low bar pullups abbreviated reps 7 low, 7 mid, 7 high

Then immediately do 7 bosu jumping pullups

12 Heavy Band twist after each set R/L (black/ purple band attached to upright

3x

Landmine Front Squat Abbreviated reps 7, low, 7 mid, 7 high

Then 7 full range reps

Rest 45 sec -1 min

3x

Reverse sled Drag https://studio.youtube.com/video/zG66dr9Clo8/edit

8 Landmine undertaker Row R/L https://youtu.be/nq61hgUjbdE

8 TRX Pushups (3×3 cadence )

15-20 Core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

3-4x

Split

50 Low back ext

50 SL Calf raises 50 R 50 L

YES!

/in /by

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

Pre-Workout

https://youtu.be/-mi8LNhYnU0

Warm-up

https://youtu.be/ew7Iwpjiqfk

CardioFusion

EMOM

5 Burpee and V-ups

5 burpee bicycles

5 burpee and touch n jump

5 burpee and crunches

5 burpee and sissor mnt climner

1x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 ….. 12/12 or until failure barbell or dumbells 1x

B. band glute bridge 20 reps jump rope while waiting on partner 2x

60W/15R

A. spin hill

B. Core Stick bunt R-L https://youtu.be/082meXoKSfI

C. lat shuffle > < to 3 med ball slams _ with band around ankles _
D. inside out rope circles- waves

2-3x

partner band lat shuffle down back

3x

i go you go

pass off curls 1/1 2/2 ….. 12/12 barbell or dumbells 1x

band glute bridge 20 reps jump rope while waiting on partner 2x

Have a Blast

/in /by

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

Warm-up

kb or db halo , back stroke, band rows , sub scap push-up, dolphins , greatest , calf raise

LIFT

6-8 Bench press

8-12 RDL

3x last set do a rest pause set do 6-8 rest 15 sec do 4-6 rest 15 sec do 2-4 reps

on RDL 10-12 rest 15 8-10 rest 15 6-8

Rest pause Set https://studio.youtube.com/video/Iw2FDkV3zx0/edit

Bosu ALT leg curl 20 reps https://youtu.be/g_gPx29PD54

rest 20 sec then do 14 reps

8-12 Landmine kneeling press https://youtu.be/ws9-Vgzc-k8

12-15 Db pull over https://youtu.be/_oqq1XAVjy8

20 core stick lat pull down https://studio.youtube.com/video/6Gv3cq0QnZE/edit

3x

TRX leg curl 12 reps

rest 20 sec do 8 reps

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

Jaws

/in /by

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

LIFT

6-8 bosu mActivation front squats (shoes off) https://youtu.be/gs1at1toovg

15 vertical abduction R/L https://youtu.be/v7MAF1Xu7Ug

pull ups 6-8

12-15 ball buster https://youtu.be/APDcMq357Hk

4x

12-15 core stick band Row https://youtu.be/AxF9SQny4ec

10-12 plate press https://youtu.be/iGfowzhbTPA

3x

Jaws song

pogo R- knee ext R 50/10

pogo L- knee ext L

burpee – sissor mnt climber

walk it out pushup

hollow rock- V-up – crunches

2x

jaws

Mindset

/in /by

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

Warm-up

A.

SRDL and T squat hold https://youtu.be/4PIJb8dHgXk

B.

Band external rotation and up and overs https://youtu.be/RWrhsd1Nsr4

https://youtu.be/isDo7DkawSk

LIFT

landmine front Squats 28’s abbreviated Reps 7 low, 7 mid, 7 high – 7 full range

14 DB seated Seasaw shoulder press then, press 3-5 reps at same time

3x

10 R/L FWD BWD lunge

8-12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

2x

Challenger

challenger and EMOM

EMOM 3x

DB curl 12

run turf 2x

Challenger 3 min

row 400/450

40 rolling wall ball squats https://youtu.be/dpBlrmPcg2U

EMOM 3x

8 med ball slam

12 TRX bearhug strict

3x

Challenger 3 min

35 decline bench situps

45 upright row (1 sec pause at top) https://youtu.be/bi1gyj2pPXs