NS

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

Pre-Workout

bench low back stretch 30 sec min

LIFT

6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent

12 curtsy landmine R/L

3x

12-15 DB pullover https://youtu.be/_oqq1XAVjy8

12-15 incline bench press

3x

12 Barbell glute bridge (1sec pause at top)

10-12 db rear delt raise ( during glute bridge )

3x

21’s low -mid- full pushups on elevated pushups – use 2 boxes

(During pullover)

21 crunches

2x

12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA

20 ALT Db bicep curl (slow on way down)

10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)

3x

Reps

100 band tricep kick back https://youtu.be/gKKDgArjwFo

every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)

Round 9

/in /by

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

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

10 warm up set of squats at 50%

10 barbell pullups

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

LIFT

5-8 deloaded squat 95% https://www.youtube.com/watch?v=_rh_CEGYs6Y&feature=youtu.be

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

4x

9 Rounds (Time)

Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1

Pistol squat R-L https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 2

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8

roundhouse R 9- L 9

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 3

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL R/L red kbs/ black kbs

https://www.youtube.com/watch?v=mohHxPIfUIc

DB snatch R/L 25/35 min

https://www.youtube.com/watch?v=X_-Q77POxMM

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Reps

50 crunches

50 bicycles

50 sec in the plank

unfair advantage

/in /by

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 scissor 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

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

comrade

/in /by

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

LIFT

6-8 bench press

landmine bent over row https://youtu.be/lJjiKJbYXj0

3x

12 db seated Arnold press https://youtu.be/uwJAMIL8mgk

15 attached band row (1 sec pause)

3x

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Decide

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up 3-3 cadence

7 min amrap

12 Kb rows r-l https://youtu.be/dBrDr59R7Rc

double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ

12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

decide you final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

https://www.youtube.com/watch?v=jWRPfCaiAVI

49 is just a number

/in /by

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

Reps

Lift

8-12 Dips https://youtu.be/DcxMgoLamy0

8-12 Pullups

3x

Walking Lunges ( turf and back ¾)

12 Bosu ALT leg curl https://youtu.be/g_gPx29PD54 R+L=1

3x

20 Core stick Lat pulldown https://youtu.be/6Gv3cq0QnZE

10-12 Trx tricep ext

3x

EMOM

4 DB curls – 9 squat press 4x R+L=1

4 KB gorilla row- 9 kb deadlift R+L = 1 on gorilla row 4x https://youtu.be/TDsA5_0hmuY – https://youtu.be/oV1gWv61rqs keep weight inside legs

4 burpees – 9 box jumps 4x

Finisher

Split

49 kb swings

49 SL glute bridges (49 R/ 49L)

49 trx mnt climbers R+L=1 (go slow)

Only for Bill 49 – snatches R/L

Pirates

/in /by

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

Pre-Workout

20 external rotation

find 8 RM or do warm up set on bench

do warm up set for squats

LIFT

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

2x

bench press partner cluster set (find your 8 RM) do sets of 6 back to back little rest as possible (i go you go format until you cant do the 6 )

8-12 Back Squats or landmine squats

1x

Pirates 1 (Time)

10 barbell Pistol Squats R-L https://youtu.be/H0QMP81ai48

10 plank walk (barbell rollout) https://youtu.be/_ZxfrZoM6rs

5 canonball – burpee med ball slam https://www.youtube.com/watch?v=AqsQ3755L3k (use pushup handles )

30 Shiver me timbers – rotational wall sit https://youtu.be/nc2kc02G1cE

8 Mast Climber aka TRX powerpull https://youtu.be/D8S_x8D6BWU

16 Staggered pushups

then ….

6 Mast Climber TRX power pull

12 Staggered pushups

(not a typo! pull / push 2x every round)

Keg Carry 200 m – or if under 40 degrees spin med ball press for 50 w mid tension) https://www.youtube.com/watch?v=_zXfC_RIQ_U

Sailors Carry turf and back https://youtu.be/0CynCXaCMF0 reds / purples

30 lashes (rope slam)

3x

Finisher

50 low back ext

Magnify

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

30W-5R-30W – 15 sec rotate

12 Wall ball twist R-L https://youtu.be/uPvNMpLNGxc

Band step back Row – tricep overhead ext

Evade Strike R,L knee / Evade Lateral https://youtu.be/47XjczhP14k – https://youtu.be/lNAjYCiouxk

Bench side raise R-L https://www.youtube.com/watch?v=JFyJfI785jc

Rope waves reverse lunge- rope switch step https://youtu.be/gOkNuVjNYYQ https://youtu.be/GNxm_dVr0-k

3x

Put ropes up

Reps

14 ALT curls knees on bosu

20 Scissor slider https://youtu.be/z9a8sGT6elA

2x Sled Run ¾ of turf (save other ¼ turf for scissor sliders )

2-3x

Row or run 250

8-12 Dips / 8 reps db tricep ext (3×3 cadence)

15 Core Stick Band Curls

2- 3x

Stretch

Lift n Grind

/in /by

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