poker player

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

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)

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

You Get Out, What you Put out !

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

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

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

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

Respect

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

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

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