Don’t Wish For it Work For IT

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

Pre-Workout

20 x foam roll upper back

5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s

LIFT

Amrap try for 4x

10 TRX leg curl slow and smooth

weighted lunges turf 1 way

12-15 dips

12-15 band triceps kick back https://youtu.be/gKKDgArjwFo

12-15 box barbell Squat

5 Nordic popup (strict as possible) https://youtu.be/SanfnrnLxyM

12 band resisted step ups

8-12 bench barbell row https://youtu.be/4cJM_TSldPE

split

60 lat raise

60 situps (feet under sled or dbs)

60 preacher curl w bands

7×7

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

Warm Up (No Measure)

Foam roll

band ankle rotations https://youtu.be/_bSwAqfY_ek

dolphin

greatest stretch in the world

7×7 (Time)

Burpee w pushup

RDL landmine or barbell on platform

Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4

Kb front squat 26/44 ( 2 kbs front rack)

Sled run

pullups

Box jumps 24/30 trc jump squats

7x

Reps

12 band glute kick back R/L

12 lat raise (1-3 cadence) down slow

2-3x

HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN

strike back

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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

push past it

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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

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

The Gun Show

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

Reps

12-15 reverse grip triceps pushdown R/L yellow/red folded band

5 burpee med ball slam https://youtu.be/AqsQ3755L3k

4x

6-8 dips (5-2-1) 5 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip height)

30 touch down https://youtu.be/jTSTBvE_rRc

3x

15-20 band overhead tricep ext

15 sea saw movement with trx standing plank https://youtu.be/bHzDz-mpaR0 ( 2 sec pause end of each rep )

3x

12-16 ALT seated bicep curls

12 weighted jump squats

30 addictions med ball

4x

core stick curls (black/purple)

run 250

Farmer walk

3x

30 band lat abbreviated rep (only first 1/4 of movement)

10 db lat raise 3-1 cadence down 3 up in 1

Row 250

3x

The Gun Show

/in /by

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

Reps

12-15 reverse grip triceps pushdown R/L yellow/red folded band

5 burpee med ball slam https://youtu.be/AqsQ3755L3k

4x

6-8 dips (5-2-1) 5 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip height)

30 touch down https://youtu.be/jTSTBvE_rRc

3x

15-20 band overhead tricep ext

15 sea saw movement with trx standing plank https://youtu.be/bHzDz-mpaR0 ( 2 sec pause end of each rep )

3x

12-16 ALT seated bicep curls

12 weighted jump squats

30 addictions med ball

4x

core stick curls (black/purple)

run 250

Farmer walk

3x

30 band lat abbreviated rep (only first 1/4 of movement)

10 db lat raise 3-1 cadence down 3 up in 1

Row 250

3x

Butts and Guts #2

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

Reps

5-10 nordic popup or slider leg curl https://youtu.be/SanfnrnLxyM

8-12 box squats (sit back – squeeze at top)

10 TRX supermans w core stick

3x

Reps

20 trx jumping lunges

30 kb shrugs with wall sit

12 bench leg lift – 15 bench knee tuck https://youtu.be/PnwKpalgIhs

3x

Reps

12 R/L banded step ups folded yellow/red and use db as handle

10 goblet squat 1 and 1/2 movement down half way up down then all the way up =1

20 scissor sliders https://youtu.be/z9a8sGT6elA

2x

Split

600 m row

60 fire hydrants

60 situps

60 crunches

60 low back ext

Countdown to 2019

/in /by

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

Pre-Workout

foam roll upper back

MR upper back w peanut

Warm-up

band external rotation

up and overs

curtsy stretch

hip stretch

hip flexor stretch

LIFT

3-6 bench BLOCK press

3x

8-12 kneeling landmine chest press https://www.youtube.com/watch?v=1G-_FTEkoNw

12-15 band facepull

2x

Ladies or my people that want more lower body work

12 R/L Curtsy landmine lunge

12-15 band glute kickback https://youtu.be/iKpcxlV3iE0

3x

Interval https://youtu.be/_wNJcuw63zw

20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )

burpee med ball slam https://youtu.be/AqsQ3755L3k (use slam ball)

4x

B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

over head band tricep ext https://youtu.be/gDSjEeyaCko

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

300 workout

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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

30 external rotation R/L 2-2 cadence

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

LIFT

Squats

10-8-6-8-10

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

Reps

band sprints or Team Sled Run 5x

unfair advantage

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

Interval https://youtu.be/_wNJcuw63zw

1:30 W- 15 sec rest

trx curtsy to lat lunge R-L

partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec

bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y

row

2x

18 min amrap

6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY

10 bench flutters R/L=1 – 10 knee tuck

20 R/L Band Twist

spin hill stand 1:30

40 alt bosu knee waves https://youtu.be/-dAq2WEBmhQ

side plank pulse 15 sec- hold 15 sec R

L

R

L

30 sec bicycles

30 sec spidermans

30 sec sissor mnt climbers

Oh 2 more things

Lucky 7 situp and inner thigh squeeze against med ball

lucky 7- kickouts 7R-7L-6-6,5-5 till 11