Dig

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

Pre-Workout

perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4

30 up and over

30 band pull apart

Bootcamp

MTWI compete A and B before min run out

A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc

B 16 gorilla row blue/red

4x on round 4 do jumping jack after completed reps

1 min blitz (frog jump/touch n jump/ lat touch n jump/run in place)

MTWI 4x

C 12/15 jumping pullup

D 10 landmine squat press 45/90

1 min blitz (in out crunches-bicycle crunches-mnt climber- bw thruster)

MTWI 4x

E 10/12 TRX pushup

F 10 leg curl sliders

1 min blitz

Interval https://youtu.be/_wNJcuw63zw

30-20

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

B. trx jump squat

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

D. v-ups

E wall ball

F contra lateral https://www.youtube.com/watch?v=ksTafkmfku0

3x

Decent to Ascent

/in /by

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

Pre-Workout

20-40 low back ext https://youtu.be/GtOtjmUgWQg

Decent to Ascent (Time)

[need red /purple and broken band for tricep kickback ]

A.

30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI

30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0

25

20

20 situps

20 calf raises

B. 20 Band leg curl https://www.youtube.com/watch?v=30_RLDNv_4A

20 front loaded kb stationary lunges https://www.youtube.com/watch?v=OlLzd1uIIT8

18

16

30 situps

30 calf raises

C 30 jumping pullup or barbell pull up https://youtu.be/wP-rKzdjVD0

30 kb swing

25

20

40 situps

40 calf raises

D 20 band Y Press https://youtu.be/C9ODjKG9Row

20 one legged med ball slam https://www.youtube.com/watch?v=vjxXeiKXu0I

16

14

50 bicycles

50 calf raises

E. 20 plate press from wall sit (1 sec hold at ext) https://www.youtube.com/watch?v=5wGyxskfbx4

20 bicep curl to lat raise https://youtu.be/7gdvnzE6XDY

15

10

60 bicycles

60 calf raises

Comrade Power

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A 6 inch hold /circles around partner 4x

B situp hold /mnt climber holding ft 4x

C wall sit-partner high knees 4x

D decline situp w med ball throw-burpee mb throw (4x before swapping )

E in out box jump[on or off] – close grip pushup on box 4x

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

10 min amrap

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

CardioFusion

A 10 min amRap

10 rower rollout https://youtu.be/EtPi1_dQTIg

300 m row

30 bosu mnt climbers https://youtu.be/_7E9KmDsrbQ

30 skiers 15/25 https://youtu.be/FLh-14B8QRA

10 R/L AR band press

B. 10 min amRap

90 sec spin hill

bear crawl (to rope)

20 rope inside out circles https://youtu.be/KI4yWBFt6dQ

20 rope slams https://youtu.be/c2itwhovNyU

run 100

C. 10 min amRap

lat shuffle 3x

20 kb tricep ext

20 touch n jump ( touch kb)

20 KB air climber https://youtu.be/oE3Ahmpf89o

20 kb plank touch

1 legged lat raise 10R-10L

stretch

LIFT

workout 1

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Workout 2

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

comrade

/in /by

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

Comrade (Time)

7×7 Team

You go I go per movement

7 full burpee

7 overhead squat

7 V-ups

7 barbell pullups

7 Sumo High pull black/green

7 atomic Pushup/pike MOD slider atomic- pushup

7 Squat Press (go 5-10lbs heavier than Arnold press)

complete 7 rounds as a team alternating movements and 1 person working at a time

run 800 together

Fierce

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

Pre-Workout

PVC pipe IT bands and calfs 20 x

CardioFusion

2 min on whistle

Spin

Apish sequence https://youtu.be/Ka_dTkcn1-o

primal sprint/ psuhups

Row- reverse Row

Band twist R-L

wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc

2x

Amrap 12 min

10 side plank Row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

suicide run

15 TRx knee tuck

15 TRX arm curls

BAS 1 min

Partner ab thow w burpee https://youtu.be/sVA0S_0HTWg

I go you go 1 min

jump squats

Situps

pushup

LIFT

workout 1

12 barbell reverse lunge to 2 squat

15 band inner thigh R-L

8-12 barbell pullup

3x

10 TRX leg curl

15 RDL

3x

12 Split squat lunge (pulsating up on 3)

close grip bench slow cadence 1-3

5-5 cadence over head ext

3x

gorilla landmine https://youtu.be/M1iP5riwq_U

15 curl to lateral raise (elbows stay bent)

Workout 2

3 Negative Pull ups – then 7 slow cadence TRX rows 1-4 wide grip

20 landmine twist

3x

RDL barbell 15-20 reps

Farmers walk

3x

Squats 12-8-6-12

Cluster Set (find a weight you can only get 8x

Do 8 sets or 3 reps 20 sec rest in between

A. Bench press

during rest do a 10 sec barbell ab hold

B. 15-20 Preacher band curls

4 sets only 30 sec of rest

Don’t talk about it Be about it

/in /by

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

Pre-Workout

low back ext

shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM

low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Warm-up

https://youtu.be/8Q8vBJAd6xc

finish with

100 bicycle crunches

3 min amrap

4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups

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

Amrap https://youtu.be/dBmgRAivtTQ

4:30 min Amrap (notice MTWI station)

8 kb step up R-L

16 step out https://www.youtube.com/watch?v=OOZi4N-a64Y

4:30 amrap

10 kb row R/L

10 kb RDL

10/12 bosu pushup (bubble up- slow and press in)

MTWI

8 med ball slam

turf and back 3x

4x

on Last 30 sec full burpee

4:30 amrap

10/12 barbell pullups https://www.youtube.com/watch?v=wP-rKzdjVD0

15 attached band chest press

isometric barbell hold 20 sec https://www.youtube.com/watch?v=ojfI7uaKMAo

Reps

15 wall ball squat (hands behind head) https://www.youtube.com/watch?v=dpBlrmPcg2U

10 slider leg curl

5 one legged med ball slam R-L https://www.youtube.com/watch?v=BGiNaM0Dz1g

15 kneeling curls

12 Magellan tricep ext https://www.youtube.com/watch?v=akS3J9VDgBs

3x

Fade

/in /by

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

Pre-Workout

CAPTAIN CRUNCH” (2 ROUNDS) –

20 CRUNCH

20 Med ball Russian twists –

20 REVERSE CRUNCH

fade (Time)

10/15 Atomic push ups

15 Kb Row R-L

15 box jump

3x

12 leg curl

20 Kb Swing

run 200

3x

12 KB squat press

12 TRX Wide grip Row

15 TRX jump Squat

3x

15 KB goblet squat

12 TRX tricep ext

gorilla crawl

3x

then 1x straight though blitz

300 m row

Beat the clock

/in /by

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

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

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Beat the clock

/in /by

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

Pre-Workout

10-15 low back EXT

low back stretch 30 secs

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

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock

If you can do more than 20 perfect push ups stay on toes

10-15 primal setup

10 or less go knees

Beat the Clock (AMRAP – Rounds)

30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1

8 swings Green/Black

8 push ups

8 Front squat 2 Purple/ 2 red

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

Bootcamp

when the clock beats you or you beat the clock racks weights log in rounds completed and start the Amrap with Run

amrap

run 300

6 alt band curls R/L =1 6 double

15 decline sit-ups beast mode add weight

6 kb sea saw press press R/L=1 / 6 double press on

sled row

2 min blitz

furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles