Spell Your Name/ w men women finisher

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

Bootcamp

Spell your first and last name as quickly as possible

AB – 10 pull-ups or 15 trx pull-ups

CD – sled 2x

EF- row 500

GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

IJ- 30 battle jacks

KL- 30 kb triceps ext

MN- Sled 2x

OP- 10 pullups or 15 trx pullups

QR- sled 2x

ST- GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L

UV- row 500

WX- 30 kb tricep ext

YZ- 30 battle jacks

Run/ Blitz

finisher

ladies

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

20 decline sit-ups

2x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

men

12 transformer https://www.youtube.com/watch?v=mSFB6weM4RoA

12 trx tricep ext https://www.youtube.com/watch?v=Mw-D5ahSQxg

3x

30 bird-dog https://www.youtube.com/watch?v=8pbutIJkyLE

Decide

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

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up

7 min amrap

12 Kb rows r-l

12 Floor press w glute raise https://www.youtube.com/watch?v=RNMDO5lUSaA

12 wall ball

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

Squad member decides on final segment

sexy legs and i know it (Time)

30 reverse lunge to squat https://www.youtube.com/watch?v=KZrdvE0T8Zk

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

30 Muscle-Ups (Time)

30 muscle-ups for time
full burpee pullup

Rx is muscle up

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

Gains

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

CardioFusion

50W-10R

burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

5 lateral touch n jump

ab run/bicycles

push-up/ mnt climber

8 jump squat jack

2 min

spin or row or run turf

50W-10R

frog jump-half burppe https://www.youtube.com/watch?v=SV07IkxJ_jk&index=13&list=PLSSw_L0vYTpPuoXtpHYQMBrkDmJFMcUaB

close grip pushups-V-ups

BW RDL R-L

pogo Jump R-L

lateral burppe

30-10

band pullapart

SL DB curls

inside out rope circles

3x

50W-10R

walk it out pushup https://www.youtube.com/watch?v=LEwYL9ULpNc

rabbit jumps- jump squats https://www.youtube.com/watch?v=sy2PWoMvJiI

8 close grip pushups- 4 half burpee repeating

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

8 jump squat jack-

2 min

spin or row or run turf

30W-10R

band pullapart

SL DB curls

inside out rope circles

3x

2 min

spin or row or run turf

50 supermans or low back ext

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

Lose your excuses and you will find results

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

Pre-Workout

find weight for bench press 12-15 reps

find weight for landmine oblique twist

Bootcamp

40-20

A. leg curl slider

B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

3x

C. Bench press or floor press

D. Boulder roller https://youtu.be/MpoGDp30TsI

3x

40-20

A. SS band row (squat and row at halfway point)

B. Trx tricep ext

3x

C.seated reverse fly ( thumbs up light weight )

D. Sumo squat to high pull yellow / green

3x

[set up purple bands}

AMRAP

A 12 bench leg lift

B 20 landmine oblique twist

C heavy Sled run

D run 200

Easter Hams

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

CardioFusion

FGB format (no rest)

kb lat lunge row

spartan kick jab cross

alt step ups

hip hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw

trx pushup to 4 mnt climber

3x

plank for “resting minute

crunches for “resting min”

calf raises for “resting min”

save me

run turf and back 4x

hip tap plank https://www.youtube.com/watch?v=K2JEEpXpXbA

2x

Save me

spin – hill

30 band chest fly

Row

15 situps

15 glute bridge w med ball squeeze

2x

Save me

20 wall sit to plate press (2 sec pause at end)

med ball Russian twist

2x

LIFT

10 noric pop up (3 strict as possible – 7 with help) https://www.youtube.com/watch?v=SanfnrnLxyM

12 barbell glute bridge (w 2 sec pause ) https://www.youtube.com/watch?v=tNCK2p6J3QI

3x

12 elevated lunge R/L https://www.youtube.com/watch?v=35VGgcCXcsE

3x

6-8 pullup (band/BW/add weight) strict as possible

bench press triples – start at 60% / 75%/ 85%/ 90% /95%

burn out set 8-12

6 min squat routine – 60%

10 kb flys neg https://www.youtube.com/watch?v=_5_8ikOXw8s

20 band pull apart

3x

300 workout

/in /by

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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

30 external rotation R/L 2-2 cadence

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

band sprints or Team Sled Run 5x

KB core (No Measure)

20 band side raise R

L

20 renegade row R+L =2 ( no pushup)

https://www.youtube.com/watch?v=drqmsP05-uE

20 bosu med ball crunch 2-2 cadence https://www.youtube.com/watch?v=JN28BvDP0yA

3x

Easter EGG Hunt

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

Bootcamp

Amrap 35 min

Run 400 and partner up when back then do a 200m run between each egg

Split

60 jumping pullup

60 kb swing

60 situps

60 pulse pushups (stay in bottom 2 inches)

30 wall ball twist R/L

30 lat med ball slam

60 rope inside out circles

60 kbrope curl

turf down n back FWD thruster

60 bicep curls

30 R/L single leg glute raise on bosu

30 R/L SA press on bosu

30 R/L stepups

60 bench crunches

All N

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

40-20

trx mnt climbers

jumping lunges

Bound Back Pedal

Bench Situps

2x

Reps

10 TRX leg curls

sled

3x

15 kb squat press

10 pull ups

3x

Dips to failure

8 full burpees

3x

60 kb Sumo squats 60 TRX rows (Time)

44/70

Pick Things up and Put them down 2

/in /by

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

CardioFusion

Amrap 40 min

12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg

row 250

30 slider mnt climber

12 trx tricep ext

spin hill 1 min- seated sprint 1 min

lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

shuttle run 5x

30 Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4

At 20 min stop and do

15 sec plank side raise -15 sec hold R-L 2x

15 sec side crunches R-L R-L 2x

Finisher

50 bicycles

20 superman

LIFT

Squats

12-8-6-6

12 plank flutter in between https://www.youtube.com/watch?v=sBtJ_7fFWgk

weighted lunges (turf and back)

8-12 dips (record reps + resistance )

15-20 seated reverse fly

3x

ladies

15 inner thigh band slider R/L https://www.youtube.com/watch?v=FAzuEebR24U

15 band wall glute kickback R/L https://youtu.be/4vLuTNAvPZQ

3x

guys

barbell slider shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

20 landmine twist

Everyone

seated weight jump squats

20/10s

5x

Wonder Woman’s Warm-up

/in /by

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

Pre-Workout

20 band face pulls

practice lat lunge decide to leave the kb on ground or take w on the lunge

Reps

warm up

knee hugs

greatest stretching in the world

bird dog to fire hydrant https://www.youtube.com/watch?v=-bVtn0VyRVg

abs

side plank 15 sec- w 15 sec hold

R-L

2x

100 bicycles

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or (Trx pull-up )

20-18-16-14-12 jumping lunge (med ball overhead)

5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less

Wonder Woman’s Ladder (Time)

10-8-6-4-2 pull-ups or (Trx pull-up )

20-18-16-14-12 jumping lunge (med ball overhead)

5-4-3-2-1 clean press R-L Ladies red/ Guys Blue <<<< its only 5 or less

Reps

6 R/L Lateral Lunge Row 2 (red/green) https://www.youtube.com/watch?v=rtejQTNvPe8 advanced take the KB with you

12 Lasso https://www.youtube.com/watch?v=akS3J9VDgBs

sled row https://www.youtube.com/watch?v=3yayen-ymAs&t=6s

12 – band reverse lunge Row black/purple https://www.youtube.com/watch?v=gyN9wKd62sM

12 Rip Saw https://www.youtube.com/watch?v=CRCsdkRZ19c RED/ Black

12 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

12 db hang squat clean

Amrap till the end Goal is to complete 3x (hustle mode engage!)