speed demon

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

Reps

Do AB 2x CD 2x then

1 round straight through for 3 total rounds

A. 15 slider knee tuck on handles (slow)

15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q

B. 15 med ball leg curl

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

2x

C. 15 kb RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=10s

12 elevated SL glute raise

D. SA Landmine press 8 R/L 1-3 cadence

8 landmine pulsating front squat 3-1 reps

2x

then 1 straight through set

Reps

lucky 7

trx curls/ jump squats

800m Run (Time)

Max Effort 800m Run

1000m Row (Time)

Max Effort 1000m Row

Interval to challenge

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

Pre-Workout

foam roll calves and upper back 20x

Bootcamp

25 W-5R

A. band reverse prisoner squat

band chest press

4x

30 sec to rotate

B. db or kb snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 15/30 minimum

L

4x

30 sec to rotate

C. trx row

trx jumping lunge

4x

30 sec to rotate

D. clapping scissors https://www.youtube.com/watch?v=S4TtK1dscYY

Bosu Pushups bubble down https://www.youtube.com/watch?v=BYylpuApRGY

4x

Challenger

4 min to complete

60 lunge pass https://www.youtube.com/watch?v=V6ZeR63Tew8

20 bosu burpee https://www.youtube.com/watch?v=PubFB9DKcdk

40/60 barbell pull up ot trx pullup

60 kb swings

75 dips

75 attached band curls

50 wall ball

100 m run 3x

As iron sharpen iron so one man sharpens another

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

CardioFusion

60 calf raises ( 20 toes in, 20 toes out, to straight)

Amrap 16 min

A. Farmer walk 3 dead lift 4x

B. row 300

C. 20 bosu flat jacks- 20 bosu crunches

D. 10 R/LSL med ball slam R https://youtu.be/vjxXeiKXu0I

E. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ

F. run 300 m ( Start Run with Weave in out bags )

1 min

A. partner sled run (heavy) ( horizontal on turf ) (back and fourth w partner you go i go )

B. roundhouse kick R punch R,L https://youtu.be/gCUm8adFKgs swaps sides at 30 sec

C. row as many meters as possible

D. spin up

2x

6 R partner burpee 2 wall twist

6 L

save me

25 wall ball

plank

1x

LIFT

Workout 1

50 chinups (weighted if can do more than 12 reps)

50 deadlifts (12 rep max weight)

50 barbell rows (12 rep max weight)

50 bicep curls (12 rep max weight)

6 min squat routine @ 65%

5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%

20 Band Seated Rows https://youtu.be/vZqUgSGhRlI

3x

12-15 landmine close grip press

20-25 Triceps push down w handles

incline set up reverse flys

2- 3x

workout 2

8-12 Box Squat

15-20 band jump squat https://youtu.be/48FBUMv9D-Q

20 landmine twist

3x

15 barbell hip thrust ( 1 sec pause)

dips 1-4 cadence

15 band tricep ext w handles

3x

reverse sled pull

10 weighted step ups R-L

12-15 kick back

3x

split

65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM

65 lateral raise

Rise and Grind

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

Pre-Workout

20 low back ext

20 foam roll IT Bands amd Quads

practice band Situp twist https://youtu.be/vvxCbwsOjAs

Interval https://youtu.be/_wNJcuw63zw

25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be

25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98

25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY

Interval https://youtu.be/_wNJcuw63zw

60-20 (at failure move to / exercise)

sea saw press / squat press

jumping pullup/ band ss row

TRX pushup/ trx tricep ext

band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I

3x

A-D Burpee KB swing Ladder Ladder (Time)

35/53

1 full burpee

10 kb swings

2 full burpee

9 kb swings

and so forth

Reps

75 calf raises (25 pigeon toed -25 duck footed -25neutral

Follow up

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

CardioFusion

2 min w 30 sec swaps (25 sec rotate)

A. SA press R/L SA pull R/L – https://youtu.be/Pj7Obm1hl1Q

B. bag push- knee R/L – R,L,R body

C. spin up, down w band pull apart

2x

D. row / med ball press (last 30 sec only) https://youtu.be/MhkOL03YyEk

E. bosu kick R/L /bosu lat step /bosu platform mnt climber https://youtu.be/HD7rSr6Yujs

F. tow tap- gorilla walk – wall mall – med ball slam

https://youtu.be/Tgfxcq2HB5I

https://youtu.be/KyR0DBAFBiE

20W/10W beat the clock https://youtu.be/gHJWNntk9hU

Russian twist / run width of turf and back

4x

(use TRX standing plank as mod if needed) https://youtu.be/bHzDz-mpaR0

A. SA press R/L SA row R/L

B. bag push- knee R/L – R,L,R body

C. spin up, down w band pull apart

2x

Erbody

After 3 stations (if you started A after C do

45 sec

lateral shuffle width of turf then touch n jump

then 45 sec

contra lateral touch https://youtu.be/pRq274C7j8A )

D. row / med ball press (last 30 sec only)

E. bosu asymmetric squat to lat leg lift R/L lat shuffle – mnt climber

F. tow tap- gorilla walk – wall ball – med ball slam

ERbody

45 sec

lateral shuffle width of turf then touch n jump

then 45 sec

contra lateral touch https://youtu.be/pRq274C7j8A

20/10 beat the clock

superman/ run width of turf an back use kb good morning as mod if needed)

4x

LIFT

Block Bench 90 % for 5 reps

drop weight bench w/o block at 65% do 8-12 reps (stop 1 rep before failure )

10 BSS lunge 3-3 cadence

10 w 1 sec pause barbell glute raise on toes

3x

8-12 behind neck pullups

12-15 incline bench reverse fly

10 trx leg curl

15 barbell RDL @ 65%

3x

15-20 band push down

15-20 preacher curl

barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )

3x

20 scoops (hold onto racked barbell w weight if lower back is effected) https://www.youtube.com/watch?v=xSunE544nBM

30 calf raises

3x

Holley Grant McDonald

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

Holley (Time)

Farmers walk 100 yards 35/53

7 pistol squats R/L https://youtu.be/H0QMP81ai48

7 Pullups

Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L

One legged bound turf 2x r-l

4 Trx burpee r-l https://youtu.be/pakCSUIbvAs

20 One leg inside out rope circles r-l

3x

run 400

50 pushups

50 kb swings

1x

SGT CARTER

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

Bootcamp

Memorial workout for SGT Carter

(Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete )

Amrap -10 min-

A. 10 Trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80

B. 10 Prisoner lunges R+L =1 https://youtu.be/mZgtySeh64Q

C. 10 Kb squat press

D. 10 R/L Wall ball twist throw https://youtu.be/uPvNMpLNGxc

– Interruption with siren @ 2min and after the 10 min amrap – Siren SOUND https://youtu.be/1G9mNBUymP8

15 Handcuff -v-ups

4 full burpees

200 m Run Chase

[zip down TRX]

AmRap -10 min –

A. 20 Gorilla row https://youtu.be/TDsA5_0hmuY

B. 20 Pledge pushups

C. 15 Trx knee tuck

D. 15 Prisoner squats https://youtu.be/mZgtySeh64Q

– Interruption with siren @ 2 min and after the 10 min amrap –

Handcuff -v-ups 15 air force

4 full burpees

200 m Run Chase

Reps

15 band tricep kick back

turf and back R/L SA walk https://youtu.be/4qMk1FMjcZw

15 low back ext

30 trx alt bicep curl

3x


Round 9

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

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

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