Sweat equity

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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

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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

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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

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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

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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

Shine

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

Pre-Workout

25 fire hydrants L-R split reps as desired

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

practice jumping pullup

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Bootcamp

40-20

Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg

bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY

sumo squat to high pull

burpee clap

3x

Abs of Steel (No Measure)

15 sec side raises R-L then 15 sec hold

20 sec bicycle crunches

2x only 10 sec on round 2

Run 200

20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)

30sec crunches

2x only 15 sec on round 2

Shine (Time)

Split Reps as Desired

75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI

75 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog

75 Sit-up (straight legs feet under sled )

75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA

Reps

12 TRX tricep ext

15 weighted low back ext

20 band pull apart

3x

Glute Runner

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

CardioFusion

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

16 min amrap

10 elevated glute raise bosu bubble 1 sec pause

15 lat raise on bosu

Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E

AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)

L -L

spin hill 1 min – sprint 30

30 sec W

Lateral shuffle (horizontal turf)

kb split stance tocudown

kb SRDL R

kb tSS ouch downs

kb srdl L

plank (switch n gears w kb/ kb touch or hold )

2x

30 rope slam

lunges turf

rower 250- 25 rower crunches

2x

50 supermans

50 band pull apart

LIFT

3-5 negative pullups

10-12 barbell bench rows

12 band step up R/L

3x

Squats 6-8

12-15 db + band rear delt flys

chip ups

3x

10 -8-6 bench press

15-20 lat pull down

3x

do 4th set of bench for 15-20 reps

12 DB med ball press

10-12 barbell drag curls

2x

20/10

BW squat band on knee

5x all out

Shred

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

40-40/20 (do a 40 sec b 40 sec rest 20 then repeat)

A.

a. gorilla rows

https://youtu.be/VlrMysLfbjA

b. RDL

3x

B. trx tricep ext

3 pulsating jumping lunge

3x

C. med ball leg curl

band overhead squat or primal

3x

D. Landmine SS Press R/L

3x

Reps

10 trx bicep curls negative 4-1

A. 10 1-4 cadence Dips

B. 20 Attached band chest press

20 landmine twist

C. trx sled row

D 300 run

2x