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

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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

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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

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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

Respect

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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