Round 9

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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

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

Interval https://youtu.be/_wNJcuw63zw

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

20W-10R

kb swing

band punches https://youtu.be/WC0JJ0pFzP8 (add bag as target)

4x

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

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

Unknown Opponent

/in /by

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

CardioFusion

interruption at 7 min

Toe touches 30 sec

Sprinter Sit-ups 60 sec

2x

interruption at 14 min

Superman 20 sec

plank hip tap 20 sec

2x

Interruption at 21 min

20 sec side plank hold R-L

2x

30 min AMRAP

? movement

bosu crunch w med ball

trampoline jumping jack 50

suicide run( 5 touches)

Spin hill 90 sec

Rowers 300m

10 sets of jab cross 2 knee strike

12 TRX tricep ext

rope slam race or sled race

LIFT

warm up – myofascial release glutes

squat t hold – low back raises then stretch

https://www.youtube.com/watch?v=4PIJb8dHgXk

6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538

Squat (rest pause on last set)

3x

15-20 band leg curl

6-8 bent over row rest pause on last set

3x

6-8 RDL rest pause

6 seated military press drop set 8/10

3x

Split

100 tricep ext

100 calf raises

Dig

/in /by

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

Pre-Workout

find weight for landmine RDL

MR glute roller

MR feet peanut https://www.youtube.com/watch?v=KWg8mNeslDo

Bootcamp

MTWI – https://youtu.be/SrT7p2U1cw4

A 15 band upright row https://www.youtube.com/watch?v=jNzPPVu0UZk

8 squat press KB

4x

1 min blitz burpee – half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk – mnt climber- run in place- touch downs https://www.youtube.com/watch?v=jTSTBvE_rRc lateral touch ‘n jump

MTWI

B 12/15 jumping pull-up (guys chest to bar)

12 Landmine RDL https://www.youtube.com/watch?v=iLn4iIyNE_s

4x

1 min blitz

MTWI

C 10/15 push-ups

10 sit-ups med ball between knee

Sprint down the turf and back

4x

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

[change landmine weight]

kb lunge pass https://www.youtube.com/watch?v=Vfx9-YwMkQ4

TRX undergrip Row https://www.youtube.com/watch?v=5ZzJIVwnpik

attached band chest press https://www.youtube.com/watch?v=aLDX5u4XN8U

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

Save Me 3

/in /by

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

Pre-Workout

40 up and over https://www.youtube.com/watch?v=isDo7DkawSk

20 foam roll upper back

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

AMRAP 26 min

4x lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ

jab cross knee combo

2x

figure 8 run 5 x https://www.youtube.com/watch?v=Tffdb1JIu0w

Plank hip taps https://youtu.be/K2JEEpXpXbA

2x

Row

15 lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc + 30 bosu mnt climber on bosu platform

2x

TRX standing plank https://youtu.be/bHzDz-mpaR0

12 TRX lat lunge jump squat https://www.youtube.com/watch?v=qjUKXzpfN5c

2x

Spin Hill

15 Band leg curls https://www.youtube.com/watch?v=lawJxo3GA44 + 20 skaters

2x

40/20

A. rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg

Row

B. place bags on wall )

jab cross squat

skaters

C. agility ladder in out hops, sprint to restart 4x

D. Spin Hill

Spin seated

2x

LIFT

12 R/L Landmine SS lunge

pullups 8-12

4x

8 landmine 3-1 squat

DB row 8-12

3x

sled drag (band around waist)

15-20 staff lat pulldown

4x

21s bicep curl

8-12 SL glute raise

3x

you’ve only got 1

/in /by

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

Pre-Workout

row or spin

find weight for landmine movments

Amrap https://youtu.be/dBmgRAivtTQ

A. 5 min amrap

12 landmine row R-L

6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[drop weight on landmine]

a.20W-10R

bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min

15 DB / kb front squat https://www.youtube.com/watch?v=Edew5mv3G7I

15 Russian twist R-L= 1

15 lat raise

b.20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

C. 5 min

20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg

16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

10 box jump

c.20 w-10 r

contra lateral https://www.youtube.com/watch?v=pRq274C7j8A

handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE

3x

D. 5 min Amrap

15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black

15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog

15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg

d. 20w-10r

trx tricep ext

frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA

kamikaze (core/ drop)

/in /by

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

Pre-Workout

20 foam roll IT Bands

20 band ankle rotations

CardioFusion

20-10

A. v-ups

B. plank strike back

4x

20-10

C. Bag knee alt strikes

D. bench scoops https://youtu.be/xSunE544nBM

4x

[put up DB]

[flip bosu]

25 min amrap

A. 45 sec Seated Reverse spin (lots of tension) – 45 sec hill

30 trx mnt climber- 15 trx tricep ext -10 trx jump squat

B. 200m row -ab hold 20 sec – 200 m row

C. 5 med ball slam – suicide run back pedal -run 2x –

D . Reverse lunge Paddle ‭https://youtu.be/qS8ZAd2M-OA

ON Command

partner band lateral shuffle [purple/green]

partner band jack knife red-black https://www.youtube.com/watch?v=WuAW7d23lNA&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

4x each swap at 2 x

LIFT

squat 8-12 rep

drop 20-30% of weight complete same number

go deeper

bench 8-12

drop 20-30% of weight complete same number

pullups 8-12

trx row

3x

15-20 20 plate press

15-20 barbell row

15-20 kb jump squat

2x quickly

25 calf raises

20 band preacher curl

20 lat raises

15 trx tricep ext

pursuit

/in /by

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull

4x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks https://youtu.be/0NZBlWQbT_4

12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

20 gorilla rows https://www.youtube.com/watch?v=VlrMysLfbjA

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

strength with a purpose

/in /by

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

Pre-Workout

MR foot on stick or peanut

MR glutes

CardioFusion

20W -10R

side plank R

L

mnt climbers

side plank R

L

mnt climber

Run 400

30 band bicep curls

when completed move to station and keep moving in to everyone is done – jump rope

90 sec swap at 45

A. trx standing plank w sea saw – trx bear hug 2x https://youtu.be/bHzDz-mpaR0 https://youtu.be/tVyTjdm5heA

B. staff jump press – switch to twist at fatigue 2x https://youtu.be/TMO9OeKo78o https://youtu.be/aQqpScYf5Go

C. lateral rower R-L https://youtu.be/y85J7_kiplE 2x

D. round house R w left jab – swap sides 2x https://youtu.be/_7qutZ2WgZo

2

Run 250

20 band bicep curls

3x

Row 250

15 jack press or lat jack

3x

30 sec

seated hill – standing hill

seated sprint sprint

db tricep ext – no tension on bike

3x

LIFT

warm up

external rotation – db shoulder press – scoops- foam roll hamstrings

6 m Activation bench

bench ab hold https://www.youtube.com/watch?v=JVKYWLdHE9E

rdl warm up

3x

shoulder press drop 6/6/6 – 20-40 % of weight 8-10

6 m Activation band leg curl

RDL rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

3x

supp bent over row rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

lat raise m activation

3x

6 db curl M Activation

15-20 weighted low back raise

3x

Rescue ME

/in /by

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

Pre-Workout

MR neck traps racked barbell

MR neck peanut

Amped Up Warm Up (No Measure)

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I

15 box jumps (go high – step down) -renegade rows (slow) 3x https://youtu.be/drqmsP05-uE

6 R/L SL med ball slam https://youtu.be/vjxXeiKXu0I – trx knee tuck (slow) 3x

8/12 pulse pushup-lateral trx jump squat 3x

20 gorilla rows 3x – band fly https://youtu.be/TDsA5_0hmuY

Bootcamp

Who will drop first?

plank-farmer walk around planker

TRX Row- push-up halfway hold on knees

weighted wall sit

1x

20 kb triceps ext

20 band preacher curl

20 lat raise

3x

cardio-Box

/in /by

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

Pre-Workout

practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc

MR glutes foam / peanut

CardioFusion

3 min

A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U

B. staff FWD paddle R/L (advanced on bosu) lat step

https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt

C. row -ab hold on command https://www.youtube.com/watch?v=oGeocSF8ifA

D. 30 mnt slider – 30 band punches use bag as target https://www.youtube.com/watch?v=vdtIu3RSxO0

https://www.youtube.com/watch?v=T0hjhqac71U

1x

– everyone –

cupid shuffle plank https://youtu.be/g6pkTkunq9s

2 min

Spin over head med ball / hill on command

bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups)

row -ab hold on command

30 mnt slider – 30 band punches

1x

-everyone-

jump around (kris cross) (squat jumps- wall sit)

amrap 10 min

A. spin sprint 1 min

B. 12 staff rotational press R/L

C. 20 battle jacks – hop scotch 2x

D. 10 knee strickes R/L 10 round house kicks

LIFT

warm up external rotation- up and over -trx reverse lunges – band rows

6 guys 8 ladies Bench press rest pause 6/6/6/ then 15 sec rest go for 4 /15 sec rest go for 2

15 kb ab pullover

3x

6 Squat Drop set 6/6/6 – after last set of 6 drop 20-40 % of weight do a set of 8 drop 20-40% of weight do set of 10

3x

dips m Activation 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)

bosu KB front rack squat m Activation (GO BAREFOOT)

3x

seated db or kb press m Activation

25 calf raises

3x

split

50 drag curl

50 cross over step R/L = 1