Respect

/in /by

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

LIFT

DB bench 12-15 add band of needed

12 landmine curtsy lunge

3x

do burnout set of med ball/ db bench 1x

8 SA press R-L 3 sec negative every rep https://youtu.be/TeHLgF6WyJU

12 R/L Banded/DB step up

12 db bench jump squats

3x

Reps

12 landmine squat press https://youtu.be/sVud8F26oHY

6 heave and retrieve https://youtu.be/UpVG0ShoC54

10 sup inverted row

3x

15 Band tricep kickback https://www.youtube.com/watch?v=gKKDgArjwFo&feature=youtu.be

15 Wall ball squat https://youtu.be/dpBlrmPcg2U

3x

Cardio Core Killer

/in /by

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

CardioFusion

run 400

save me

row 250- skaters on bosu 1x

leg or knee lifts on bench – 12/15 trx pushups 2x

scissor sliders 20 – alt round house kick 2x https://youtu.be/_7qutZ2WgZo

2x

keg carry run w partner 400 pass med ball back and fourth as needed

spin tread climber (seated alt press high resistance) until failer min 45 sec 10/20 lbs (see who can go the longest for the day

20 band slider inner thigh R – 20 windmill slam- 20 band slider inner thigh L https://youtu.be/FAzuEebR24U

https://www.youtube.com/watch?v=aLzViAH4uZo

20 kb sumo squat to high pull from plate https://youtu.be/NnAcZV8xZOc add high pull

weave in out bag then lat shuffle back 4x

12 one legged kb pass R-L https://youtu.be/xX2UxdnJd2A

2-3 x

30 med ball squeeze

20 russian twist

2x

stretch

Hard to Kill

/in /by

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

LIFT

A. I go you go (spot)

floor press 8-12 https://youtu.be/TmIni_6Z538

3x on 3rd set do a a rest pause (rest 15 sec go a 4th set for as many as possible)

B.

12-15 band leg curl ( from bench )

8-10 RDL use kb/dbs under 100 lbs if over 100 use barbell with platform https://youtu.be/eF1BpS_s-QU

Heavy FWD Drag https://youtu.be/rZHbZn18Efo

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

plate press 10 w 1 sec pause

15 thumps back face pull (2 sec pause)

3x

*

30/20

attached band squat to high pull https://youtu.be/4EqNfmXCe-Y

Horizontal plate thruster https://youtu.be/KdnDg-cn2mw

TRX power pull https://youtu.be/D8S_x8D6BWU

3x rest 45 sec after 3rd round

Extra credit *

20 slow calf raises

10 db lat raise (go down slow)

Sled push https://youtu.be/NJQRPX7Ps-E

3x

YES!

/in /by

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

Pre-Workout

practice med ball slam

CardioFusion

EMOM

Burpee and v-ups – Do 5 burpees ever min then as many situps as possible until min expires

4x

partner up

band lat shuffle turf and back

3x

i go you go

A. pass off curls 1/1 2/2 … Go up till one partner hits failure solid goal is 10 (can use barbell or dumbell) 1x

B. (20 band glute bridge w1 sec pause) NO REST – partner does jumping jacks during spotting 2x

A. spin hill –seated sprint on command

B. Core Stick bunt and trainer choice –

C. lat shuffle 3 med ball slams

D. inside out rope circles- waves

3x

partner band lat shuffle down back

3x

i go you go

pass off curls 1/1 2/2 ….. 12/12 barbell or dumbells 1x

band glute bridge 20 reps jump rope while waiting on partner 2x

Fire Breather

/in /by

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

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB front squat

MOD for mobility – landmine front squat –

8-12 pullups

5-8 barbell pistol squats 3up -3down cadence (use low bar)

12 TRX tricep ext – 12 tricep push downs

3x

A.

8-12 landmine meadow row R/L

15-20 db reverse fly

2x

B.

15 core stick lat pull down

sled reverse drag https://youtu.be/rZHbZn18Efo

3x

* extra credit (if finish early)

20W/10 R

squat row-

band assisted pushups – go to knees at fatigue

3x

20W/10 R

trx jumping lunge

band squat press

3x

run 800 (run first 200 hard- pace 400 run last 200 hard)

* extra credit –

12 elevated sl glute bridge R/L

25 bosu crunches

2x

poker player

/in /by

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

Reps

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

Pick exercise or set choice and receive random card when completed

run 400

row 500

lunge down back turf 4x

40 landmine rows R/L

Sled Drag 4x https://youtu.be/rZHbZn18Efo

split

60/75 pushups

75 crunches

split

30 pullups

60 kb swing

split

50 trx tricep ext

50 trx mnt climber (slow)

split

45/60 dips

60 band curls

lucky 7

seated curl 7,6-1

seated db jump squat 7,6 -1

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 band 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

Farmer Walk

band front raises

3x

Ladies

15-20 band inner thigh slider

12-15 squats

3x

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

Reach for it

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

40W /10 R

band chest fly https://youtu.be/EtwDiKt5cAA

Alt roundhouse kicks

2x

core stick shovel

core stick golf chip https://youtu.be/BLjDmgrFmUw

2x

spin tread climber 10/20 lbs

spin hill

2x

skaters on bosu

kb goblet squat

2x

______________

40 sec kb/db air climber https://youtu.be/oE3Ahmpf89o

20 sec kb/db pulluover https://youtu.be/OV3jgMRA3V0

30 kb/db gear shifter

40 sec run – back pedal

40 sec lat shuffle

40 sec karaoke

2x

40W /10 R

band chest fly

Alt roundhouse kicks

1x

core stick shovel

core stick golf chip https://youtu.be/BLjDmgrFmUw

1x

spin tread climber 10/20 lbs

spin hill

1x

skaters on bosu

kb goblet squat

1x

40 sec kb/db air climber

20 sec kb/db pulluover

30 kb/db gear shifter

40 sec run – back pedal

40 sec lat shuffle

40 sec karaoke

1x

You Get Out, What you Put out !

/in /by

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

3x -on set 3 move to a 30/15 format

Reps

Reps

10 R/L Landmine side bend

Band mt climber on bench elbows – hands

run 400

2x

Variable Row lucky 5

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)