Barbarian

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

LIFT

Optional

4-6 box squats heavy 90-95%

10 TRX leg Curl

3x

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Remora

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

Pre-Workout

foam roll glute and quads

practice sissy squat

LIFT

Save Me

Wall Sit 45 plate

10 Sissy Squat https://youtu.be/rdrKQf0b70o

3x

3x Landmine Dead lift Abbreviated Reps (first 1/4th of movement only ) https://youtu.be/xjbuhSF85jQ

12 reps -5 sec pause

10-5 sec pause

8-5 sec pause

15 band facepull https://youtu.be/ocsFf52Gfyk

12-15 Bench Press (ladies go normal grip)

3x

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

10-12 db/band band pullapart (pause) https://youtu.be/uMUB2xrstyA

3x

Interval https://youtu.be/_wNJcuw63zw

20/10

pushups (drop to knees at fatigue)

V-ups

bosu slider ALT leg curl 2x https://youtu.be/g_gPx29PD54

frog jump 2x https://youtu.be/7dUp_5eWahA

2x –

4x total

blitz and ab section

stop fishing for excuses (they wont help you)

/in /by

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

Pre-Workout

low back stretch on bench

foam roll glutes and quads

practice and find weight for landmine row- front squat – split squat

LIFT

10 R/L landmine split squat platform over 5’8 plate under 5’8 https://youtu.be/7r_195U-g5I

8-10 Front barbell Squats (option deloaded) https://youtu.be/2RJIStaLWQQ

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

4x

8-12 Dips

8-12 kb/db overhead tricep ext 3×3 cadence

landmine bent over Row https://youtu.be/7r_195U-g5I

3x

fish outta water (Time)

8 Barbell RDL @75% from platform https://youtu.be/eF1BpS_s-QU

trx sled row (turf one way) https://youtu.be/sqtAch-2e-E

8 full burpee https://youtu.be/zqcN3oPwiOM

7ft- 8ft-9ft jump touches 8 R/L https://youtu.be/Q4QR_RMIlDI

3x

Run 800

Nemo

/in /by

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

Pre-Workout

Stational Setup

foam roll glute and quads

Interval https://youtu.be/_wNJcuw63zw

60W/20R

decline bench Situps (heavy and drop ) – move to crunches if needed [may need help getting up]

side kicks R- L https://youtu.be/0BNQ544SqU0

band squat press – figure 8 run https://youtu.be/Tffdb1JIu0w

Alt Db Curls

Row

3x

6 min squat routine

do 10 squats and EMOM add 1 squat

complete 15 squats before the 6th min expires

if not going over 85 lbs front squat with KB/DB

Reps

24 core stick curls

24 band lat jacks

5 pyramid roundhouse kick R/L

sled run

10 AR press 2 sec pause – 10 band twist R

L

3x

Uphold

/in /by

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

LIFT

8-12 RDL

12 R/L Band Step ups

3x

12 R/L Landmine curtsy lunge

Trx lucky 4 curl and face pull https://youtu.be/aOFGo_Uk4fM

3x

Uphold (Time)

turf and back R /L Liberty Walk 20/30 https://www.youtube.com/watch?v=GWpOUyoZBng

12 DB snatch 25/45 https://youtu.be/eF1BpS_s-QU

Run 500

row 250 https://youtu.be/4oIP4yGiEJ0

sled drag one way 150/245 https://youtu.be/rZHbZn18Efo

3x

Challenge for change

/in /by

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

LIFT

5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible)

deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y

4x

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

The Part That Counts

/in /by

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

CardioFusion

1:45 min 45 sec each move last 15 sec do (______) all out

A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do

B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw

C. Reverse Spin seated – Fwd Spin Hill (seated sprint)

D. Band resisted lat shuffle with touch switch to deceleration halfway through 45 sec R/L (high knees ) https://youtu.be/TjugbV3zMNI

E. R L knee combo R-L – ( haymaker ) set up against wall

2x

Reps

A. 20 R/L Band slider inner thigh https://youtu.be/FAzuEebR24U

B. SA Farmer Carry R (turf and back) https://youtu.be/4qMk1FMjcZw

250 row

SA L

2x

C. 12-20 Seated Alt DB curl (use box)

D. 12-20 Low back ext w twist https://youtu.be/QGb0jGkGhY8

12-20 Trx tricep ext

3x

Be Happy

/in /by

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

LIFT

8-10 Landmine row R/L

8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk

3x

5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk

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

15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE

3x

Go Faster pace with this sequence

15-20 band/db pull apart https://youtu.be/uMUB2xrstyA

12-15 band upright row https://youtu.be/bi1gyj2pPXs

20 plank style – scissor runners 10 sec hold 10 scissors 5 sec hold

2x

10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs

Liberty walk R https://www.youtube.com/watch?v=GWpOUyoZBng

L

2x

(run the 800 hard as possible, but be happy, grateful that you have legs to run )

800m Run (Time)

Max Effort 800m Run

the feels

/in /by

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

LIFT

12-15 BSS lunge

6-8 Pulsating 1-3 landmine squat

8-10 batwing row with 2 sec pauses

3x

6 landmine SA press (3 sec neg) then rep as many as possible drop 15-20 percent if needed.

10-12 pullups then 20 attached band rows

extra credit *

130 med ball squeezes w crunches

FGB 7 (AMRAP – Reps)

Roundhouse kicks (only counting kicks that make bag drop)

Pushups

TRX powerpull https://youtu.be/D8S_x8D6BWU

Wall ball https://youtu.be/51jNBQmBPfc

Barbell curls ladies 35lbs bar/add 10 lbs

rest and tally score 1 min after each round do 3x

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

3-6 floor press (pause)

15-20 facepull

20 Landmine twist (deceleration)

3x

10 Bench leg lift -10 knee tuck

10-12 Landmine kneeling press

12-15 Dips

8 DB 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 tricep pushdowns

100 calf raises