Trick or Treat

/in /by

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

Amped Up Warm Up Hips (No Measure)

sit-up toe touch

iron cross

butterfly glute raise

hip flex-or stretch

sub-scapular push ups

chest stretch

monkey squats

Pullups to Failure (AMRAP – Reps)

Interval https://youtu.be/_wNJcuw63zw

If done early SL glute bridge 12 R-L 2x or till class catches up to do 20-10s

Strength

10 Pullups (failure 1 st set)

8-12 DB bench press – 3-3 cadence

3x

a. Tabatta

full burppes

KB swings

3x

strength

B Dips failure https://youtu.be/DcxMgoLamy0

weighted walking lunges (turf and back)

3x

b. tabatta

over head squat

sit ups med ball b knee

3x

C strength

10 Kb dip n drive https://youtu.be/bAL3V0U_sa4

12 TRX leg curl

3x

c. Tabatta

trx jumping lunges

trx tricep ext

3x

800m Run (Time)

Max Effort 800m Run

Shake What YO MAMA gave YA

/in /by

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

Bootcamp

pulsating band row 8/5 3x

pulsating wall ball squat 8/5 3x

pulsating pushup 8/3 3x

2x

run 800

pulsating standing press 10/3 x

30 pulsating lunge R/L 3x

staff vertical pull 10/5 3x

2x

run 400

pulsating band pullapart 10/3 3x

12 rdl

12 jumping pullup

24 kb swing

run 200

3x

pulsating band pullapart 10/3 3x

Go through the Nightmare to get to the Dream

/in /by

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

Pre-Workout

MR glutes on peanut

MR release IT band w stick

[during warm up go over Hitting the wall in A.B.C.D

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

15 R/L =1 elbow strike plank

2x

elbow strike plank https://www.youtube.com/watch?v=tGx6sh-1V7w

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY

Sweat equity

/in /by

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

LIFT

Lift

15 Vertical adduction r-l

Elevated toe SL glute bridge with weight and 1sec hold

4x

14 Alt DB bench press then double – 4-6

If benching more than 175 go it 3-3 cadence

8-12 RDL use platform

3x

12-15 Band + dB reverse fly

15-20 Band upright row pause at top

4x

12-15 Band step ups

Reverse glute raise on bench https://www.youtube.com/watch?v=ugvT9pfhMBY

3x

CardioFusion

2 min

Spin – stand hill seater sprint last 30 sec

Row (goal to hit 450/500 each round)

Gorilla crawl / wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ

Salt n pepper R- L https://www.youtube.com/watch?v=7QYgMjaWOfU

30-30-20 R

1 legged sled hop 30 sec R-L https://youtu.be/0MKMUqZ7FXU

Staff rotational press R-L https://youtu.be/I7V9R7YJrVw

Lat med ball slam ALT

Lat shuffle w touch n jump

2x

2 min

Spin – stand hill – last 30 sec seared sprint

Row

Gorilla crawl / wall ball

Salt n pepper

30-30-20R

Staff Paddle R/L https://youtu.be/KRm-tsgKNms

Bear sled race per group no weight https://www.youtube.com/watch?v=HRmLGyy2b5Y

Trx Standing plank – Trx low Row https://www.youtube.com/watch?v=bHzDz-mpaR0

skater – kb swing https://youtu.be/TfK4bI2ebBY

2x

Strength Interval

/in /by

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

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

Strength heavy as possible for 8-12 reps – muscle fatigue

20-10 section going for range of motion and speed –

A. lunges turf and back

B. dips failure ( 8-12) https://www.youtube.com/watch?v=DcxMgoLamy0

20 Band overhead tricep ext https://www.youtube.com/watch?v=gDSjEeyaCko

2x

20W/10R

wide grip TRX rows

Full burpee – https://www.youtube.com/watch?v=zqcN3oPwiOM

https://www.youtube.com/watch?v=POgN7RxNZtk

3x

lunges turf and back

Dips failure 8-12

20 Band tricp ext

2x

20W/10R

rope swats

Lateral touch n jump [set up cones]

3x

C. 8-12 Pullups or TRX pullups

D. 8-12 Kb squat press

2x

20W/10R

high knees

wide grip pushups

3x

8-12 Pullups

8-12 Kb squat press

2x

20W-10R

TRX curls

trx Jump squats

3x

800m Run (Time)

Max Effort 800m Run

bunches of crunches

/in /by

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

CardioFusion

6 min squat routine EMOM )

40 crunches

A.

6 min amrap

20 chest fly on bag

20 pull punch R/L https://youtu.be/xzSvWBTXvq0

10 round house kick R/L

40 reverse crunches

B.

6 min amrap

300 rower band on knees

lat step w band on knees 3x

40 double crunches

C.

6 min amrap

20 ropes switch step

12 inside out circle

20 battle jack

run turf n back 2x

40 side crunches 20R-L

D.

6 min amrap

2 min spin hill – seated swap every 15 secs

20 lat med ball slam

40 crunches

LIFT

8-12 pistol squat R/L

20 lat pull down

3x

3-5 Negative pullup

elevated split squat

3x

12-15 landmine row R/L

3 neg bench press 105%

10-12 pulse pushups

3x

Rev Up

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

AmRap

5 min

10 Lunge slider – over head band R/L

10 Slider leg curl

10 Kb glute press

20 air scissor

5 neg press

20 kb RDL

15 Seated bench row

10 AR press w 2 sec hold R/L

10/12 jumping pullup

20 band tircep ext

10 hang clean squats

Interval https://youtu.be/_wNJcuw63zw

20/10

TRX Jump squat 4x

Attached Band press 4x

Burpee 4x

Bag knee strikes 4x

KB swing 4x

Become Better

/in /by

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

Pre-Workout

myofascial release upper back and glutes

Bootcamp

7 min amrap

A. 10 R/L Landmine Curtsy lunge

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

10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw

B. [hook up bands on sled]

15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U

3 burpee to med ball slam { no pushups }

12 band lat raise https://www.youtube.com/watch?v=1SJCAKs79PE [yellow/red]

3 burpee to med ball slam https://www.youtube.com/watch?v=A9cmRb2SXEI

C. 15 seated jump squat https://www.youtube.com/watch?v=JVUN1uQy6Ec

15 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog&t=12s

15 side raise R/L https://www.youtube.com/watch?v=EimhbyhoGLQ

D. 3 alternating dead-kb row-press https://www.youtube.com/watch?v=TdytB9JCVT4

3 agility https://www.youtube.com/watch?v=8HQIdP4P9q4&index=22&list=UUK4Yoeflfs0OKylRzGcOxxw

7×7

trx tricep ext or band

trx curl or band

renegade row

Short and Sweet

/in /by

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

FGB 4 (AMRAP – Reps)

FWD BW Thruster – full length of turf = 4

Situp press 10/20

landmine twist R/L =1

KB RDL

pulse pushup

Bootcamp

20/10

band jumping Row

attached band chest press

20/10

med ball leg curl

slider mnt climber

20/10

kb tricep ext

kb sumo high pull

sparkle

/in /by

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

CardioFusion

warm up

pulsating hip flexor with shoulder rotation R/L

one legged hip circles

A. row 250

20 band rotational twist on rower

15 hammer curls

4x

B.12 lateral raise on knee (mod standing)

pop up then

run turf 2x

4x

C. spin seated reverse high tension 1 min

15 bag push https://youtu.be/_bA0MtcG8gg

30 punch bag w bands

3x

then complete this

trx curls 1-3 slow down

30 calf raises

30 toe taps https://youtu.be/Tgfxcq2HB5I

skippers turf

3x

15 side raise R

SA farmer walk R https://youtu.be/4qMk1FMjcZw

10 trx jump squat

15 side raise L

SA farmer walk L

10 trx jump squat

2x

Balance challenge

5 SL press- 10 kb or db passes R/L 2x without touching

LIFT

3 strict as possible nordic pop up

12 db bench leg curl

10-12 barbell or DB incline press

3x

12-10-18 RDL use platform and wrist wraps

8-10 landmine SS press R/L explode up 3 sec down

3x

8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth

2x

12 bench front raise

farmer walk

3x

20/10s

db hangclean squats

5x