Trick or Treat 2.0

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ Strength AMRAP 8 min

A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band]

B. ∎ 24 Alternating DB Floor Press

∎ 20 Band Pull Apart

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Wall Ball

B. ∎ Alt Heel Touches

4x

C. ∎ Alt Gear Shiftier

D. ∎ Burpee or Jacks

4X

▬▬▬▬▬

◭ B. Strength AMRAP 8 min

C. ∎ 10-12 RDL

D. ∎ 12 Rear Delt Raise

∎ 20 Band Leg Curl

▬▬▬▬▬

◭ Tabata 20/10

A. ∎ Med Ball Windmill

B ∎ Kb /DB Pass Though

4x

C. ∎ Band Rip Saw

B. ∎ Butterfly Sit-up

▬▬▬▬▬

800m Run (Time)

Max Effort 800m Run

It’s Always Ticking

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 10 Weighted Downward Toe Taps

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

▬▬▬▬▬▬▬▬▬▬▬▬

∎ Plank to Failure

then, subtract your plank time

to get your score!

()

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()

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Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

8:00 AMRAP

∎ 10-12 Landmine Bent Over Row [2H]

∎ 6-8 Floor Press[Heavy]

8:00 AMRAP

∎ 10-12 DB Hamstring Curl [3s⇩3s⇧]

∎ 8-12 DB or BB RDL

▬▬▬▬▬▬▬▬▬▬

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart
▬▬▬▬▬▬▬▬▬▬

Split

∎ 70 Calf Raises

∎ 40 Low Back Extension

∎ 70 Tricep Pushdown with Stick

∎ 30 Inchworms

∎ 70 Tib Raises

▬▬▬▬▬▬▬▬▬▬

Good4u Stuff

∎ 30s Bench Low Back Stretch

∎ 30s Pullup/Lowbar Hang

2x

Interval Blitz

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Dirty 30’s [ 30 sec of work 4X then rotate]

∎ TRX Tricep Extension

➜ TRX In Out Jump Squat

2x

∎ Curtsy Step-Ups [Right]

➜ [Left]

2x

∎ Dips

➜ Banded OH Squats

2x

∎ Battle Jacks [Booty Banded]

➜ Mountain Climbers [Booty Banded]

2x

∎ Decline Situps

➜ Decline Russian Twist

2x

∎ Karaoke [Horz. Turf]

➜ Calf Raises

2x

Pick Your Favorite 2 Stations Repeat

Interval

50s Work/10s Rest/Swap Halfway

∎ Surfer Burpee [Alternate]

∎ Pogo Jump [R/L]

∎ 1 Pushup ➜ 6 Scissor Climbers [Combo]

∎ Lateral touch n’ Jump/ Ab Run

∎ BW SRDL [R/L]

∎ 5 Crunches ➜ 1 Get Up [Combo]

2x

❄ Group Stretch ❄

SSP C2W4D1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (10,10,8,8,5,5)

◭ Brace core each DL.
⇳ Pick ONE ⇳

Plate Cleaver (10,10,8,8,5,5)

▬▬▬▬▬▬▬▬▬▬

Chin-ups


▬▬▬▬▬▬▬▬▬▬

Barbell Hip Thruster

◭ MAX EFFORT!!!
4x
▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 15 Sled Curls

∎ 15 Rear Delt Fly

∎ 15 Heavy Pulsing Lunges [Each]

∎ 15 TRX Bear Hug

2x

Good4u Stuff

∎ 1:00 Couch Stretch[Each Side]

∎ 1:00 PVC Passthroughs

challenge 4 min – blitz complex

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ [20 Work / 10s Turf Shuttle 1x-2x] x8

∎ Russian Twist [Rounds 1-4]

∎ Flutter Kicks [Rounds 5-8]

▬▬▬▬▬▬▬▬▬▬▬▬

Challenger

◭ 4:00 Challenge

∎ 50 Sit up Medball Squeeze

∎ 50 Wall Ball

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 50/60 Jumping Pullups

∎ 60 KB Swing

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 40 Thrusters

∎ Sled Run [4 turf]

1:00 Coach Blitz

▬▬▬▬▬▬▬▬

◭ 4:00 Challenge

∎ 30 KB Row [Each Side]

∎ 15/25 Cal Bike

1:00 Coach Blitz

▬▬▬▬▬▬▬▬▬▬▬▬

Interval

◭ [20s Work / 10s Rest] x8 Alternating

∎ Bird Dog Knees Up

∎ Deadbug

❆ Cooldown Stretch ❆

SSP C2W3D2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Back Squat (5 x 5)

◭ Work up to a hard weight

▬▬▬▬▬▬▬▬▬▬

↹ Transition Movement ↹

▪️50 Band Pullapart [Unbroken]
▪️50 Air Climber [Each Side]
▬▬▬▬▬▬▬▬▬▬

Strength

∎ 12 Medball Incline DB/KB Bench [Supinated]

➜12 Decline Bench DB/KB

➜12 Flat DB/KB Bosu

3x

▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 40 BB/DB Front Squats

∎ 400m Run

∎ 40 Pushups[Banded if possible]

∎ 400m Run

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Sassy Caroline

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

∎ You and your partner, SA Front Rack Carry the Baseball Field/Park

∎ 20 Syncro Alternating Thrusters [Total]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength]

◭ Use Boards to keep count.

Strength:

∎ Kneeling Alternating DB/KB Press

∎ SA Rows [Brace with box/bench]

∎ Skull Crushers

∎ Landmine Cursty Lunge

∎ DB Lateral Raises

∎ Barbell Bicep Curls

∎ Decline Bench Press

Conditioning:

∎ Plank Jack

∎ Lateral Shoot Through

∎ Wall Ball

∎ Pushups

∎ Surfer Burpee [count 2 reps each]

∎ Sprinter Step Ups

∎ Standing Alternating Heel Taps

◭ Buy Out: 100 Partner Russian Twist

Dirty 30

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ 3 Alternating Plank Pull

➜ Situp Get Up

∎ Core Stick Lunge Twist

➜ Paddle

∎ Behind Head Throw

➜ Jumping Slam

∎ Coaches Agility

➜ Agility

3x

∎ Coaches Choice Abs

▬▬▬▬▬▬▬▬▬▬▬▬

Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max

Pull 4.2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm-up (No Measure)

◭ Only rest after completing both movements.

◭ Pick 4 of the following.

Superset (4 Rounds)

∎ 10 Barbell Bench Row

∎ 7 SA DB/KB Hang Snatch

▬▬▬▬▬▬▬▬

Superset (4 Rounds)

∎ 10 Pullup

∎ 10 Pushup

▬▬▬▬▬▬▬▬

Superset (4 Rounds)

∎ 10 SA/ DB Band Row

∎ 15 Shrugs

▬▬▬▬▬▬▬▬

Superset (4 Rounds)

∎ 8 Deadlifts

∎ 20 Band Upright Row

▬▬▬▬▬▬▬▬

Superset (4 Rounds)

∎ 12 Bicep Curls

∎ 8 Neutral Grip Strict Press

▬▬▬▬▬▬▬▬

❆ Cooldown Stretch ❆