Nordic Star

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

LIFT

6-8 Nordic popup – leg curl as modification https://youtu.be/SanfnrnLxyM

8-12 srdl db/kb https://youtu.be/jP-sCqAfuvw

8-10 SA landmine press 1-3sec down https://youtu.be/TeHLgF6WyJU

4x

10 db snatch R/L

10 liberty step up (use box) R/L https://www.youtube.com/watch?v=oXk1XiS1ZrU

sled drag https://youtu.be/rZHbZn18Efo

15 horizontal band press https://youtu.be/ZzB4WvwJy74

15 trx facepull

15 landmine deadlift https://youtu.be/oV1gWv61rqs (go heavy)

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

12 -15 dips https://youtu.be/DcxMgoLamy0

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) https://youtu.be/xX2UxdnJd2A

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

Cycle

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

LIFT

A. 6-8 pullups ( 5 down- 2 sec hold- explode up) – low bar

B. weighted walking lunges turf 1 way

3x

use wrists wrap if hands are wearing down or skip a round and come back

C. 6-8 Bench press

3x last set do 6/8/10 drop set taking off 25-40%

D.10-12 bosu activation squats (5 down- 5 sec hold- explode up ) Shoes Off

20-25 vertical abduction w band https://youtu.be/EB1wGv8MZN8

3x

Interval https://youtu.be/_wNJcuw63zw

20/10

A. kb/db squat press

B. trx row

3x

20/10

C. band assisted explosive pushups

D. core stick bent over row

3x

Reps

finisher or use as extra credit

15 sideways chest press R/L

25 med ball inner thigh squeeze

3x

poker player

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

Reps

Pick exercise or set choice and receive random card when completed

30 min Amrap

Buy in (no cards awarded ) hold plank for 2 min – if drop stop (time stops)

[cardio]

run 400

variable row 500 https://youtu.be/zCRACO-wXng

6 heave and retrieve (run back to start with ball) [create barrier] https://youtu.be/UpVG0ShoC54

Spin Up 1 min Sprint seated 1 min

[core]

24 landmine twist (deaceleration) https://youtu.be/ndtohBr8sgI

12 landmine V-ups https://youtu.be/SE-4RiVNJLo

10 kb pass R-L https://youtu.be/xX2UxdnJd2A

12 renegade rows https://youtu.be/drqmsP05-uE

100 calf raises (25 in-25 out 25 neutral)

100 crunches

split

75 band tricep pushdowns https://youtu.be/WSOQazmtFLo

75 crunches

split

50 trx tricep ext

50 trx mnt climber (slow)

[ Arms ]

12 Seated Alt DB curl (go heavy)

suicide (3 touches)

3x

split

60 Band triceps kickback https://youtu.be/gKKDgArjwFo

60 band core stick curl

Stretch

LIFT and FGB2

/in /by

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

Pre-Workout

find height for jumping pullup- use bosu and platform if needed

LIFT

12-15 trx Leg Curl

8-12 RDL (rest 30-45 sec after)

8-12 Arnold press – sit on bosu mid – upper back leaning against bar –

3x

Guys

15-20- shrugs

turf and back Farmer Walk

12 -15 band front raises

3x

Ladies

15-20 band inner thigh slider

12-15 squats

3x

*extra credit do 4th set of leg curl- rdl-arnold press

FGB 5 (AMRAP – Rounds and Reps)

jumping pullup

situp get up press

sled fwd back push (down and back 1)

situp med ball between knee Flex!

trx jump squat

Happy 4th (closed)

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

You Get Out, What you Put out !

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

LIFT

6-8 bench press

6-8 pullups

12- 15 attached band/db fly – [use heavy DB to anchor]

3x after set(s) on round 3 do decrease weight by 40% and do a burn out / on the pullup go right into an attached band row with 1 sec hold for 15-20 reps

12-16 alt seas saw bench press

Then DB bench press 4 reps

15-20 core stick lat pull down

12 R/L – SL calf raise

3x

Grind

24 alt landmine reverse lunges – https://www.youtube.com/watch?v=sNGIw4jw8ho

12-10-8 seated DB squat press (go heavy- explode up from bench every rep) –

sled push

lucky 4 trx curl – high pull 4,4 3,3 2,2 1,1

3x

Fat Stripper

/in /by

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

Pre-Workout

if you didnt make intructional sat – find band pullup height

practice landmine side bend

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

Reps

Reps

10 R/L Landmine side bend

Band mt climber on bench elbows – hands

run 400

2x

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

mini band lat step 2x horizontal turf and back

2x

Spin 2 min hill-sprint

15 core stick rotational press R/L

2x

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

feeling it

/in /by

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

Pre-Workout

find weight fro lanmine squats

find band and height for exlosive pushups

Reps

10 Landmine Front Squat 3 pulse +- 1 full rep =1

12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0

2x

8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be

12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be

2x

10 Landmine Front Squat 3 pulse +- 1 full rep =1

NEW version ! glute kick back

2x

8-12 Dips

12 -15 Band triceps pushdown

2x

Not a typo do that 2x again for 4 sets

extra credit *

10 SL glute bridge on bosu

30 kb swing

2x

30W/15R

band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)

trx high row

explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A

sled fwd/ back ward push

3x

100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be

12trx tricep ext

Light em up

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

Pre-Workout

IT bands stick

Inner thigh foam roller

Warm-up (No Measure)

Warm up https://youtu.be/ew7Iwpjiqfk
Hip cross

glute bridge

Scorpion

Frankenstein Stein

Sub scapular hold

Ham scoop

rocking Calf raises

torso rotation

Reps

12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q

12 hang clean squats or front squats 15/30 https://youtu.be/Ui7DZxdYY2I

15 kb tricep ext

5 negative barbell pullups or 5 neg pullups

sled row https://www.youtube.com/watch?v=sqtAch-2e-E 1 way

Run 300

24 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU – mod Russian twist on ground feer elevated

4x

20 low back ext

20 attached pull apart

2-3x