Nemo

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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

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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

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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

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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

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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

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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

Don’t Wish For it Work For IT

/in /by

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