Prom Queen

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

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

push through

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

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

liquid awesome

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

CardioFusion

50-20

A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl)

B. lateral shuffle (band on knees) / touch n jump

C. Situps med ball b knee/ crunches w med ball

D. slider mnt climber/snow angles

3x

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

D 30 rope slam

15 side plank raise R

1 arm farmer walk L turf and back 2x

30 ropes slam

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

FGB 2

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

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Greatness within you

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

CardioFusion

row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ

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

back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg

multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E

figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA

med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM

rope pass https://www.youtube.com/watch?v=VSThSAHdYGU

180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85

guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27

40Work /10 Rest

A. multi D band sprint

backpedal w cone touch

hip hinge to high pull

1x

(30 sec to rotate)

40/10

B. row

dumb hammer curl n press 15/25

row crunch

1x

40/10

C. spin w lat raise 5/10

sprint

reverse high tension standing

1x

40/10

D. guard punch – jab-cross

3 squat knee strike R/L combo

180 3 kicks

1x

40/10

E. med ball thruster

bear crawl figure 8

windmill slam

1x

2x

30-10

rope run in place

skater over rope

rope run in place

skater over rope

lat hop down rope lat shuffle back R

L

{ line up and pull rope to one end of group]

rope pass race down and back 2x

rest 20 sec in between rounds

LIFT

rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8

warm up

row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over

barbell close grip floor press 10-10-8-8 (70% – 75%)

RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)

4x

6 BSS lunge mActivation

15 vertical band adduction

3x

trx tricep 15 reps

rest 30 sec- rep till failure

rest 30 sec- rep till failure ext

rest 30 sec- rep till failure

barbell squats 15 reps @ 65%

rest 30 sec- rep till failure

rest 30 sec- rep till failure

rest 30 sec- rep till failure

Split

67 rope bicep curls

67 leg lifts

MAn up

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

Pre-Workout

30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk

20 face pulls

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20w-10r

trx jumping lunges

pushups Beast mode add resisted band

4x

I GO – You GO

15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ

Band Sprint

5x

resting partner does crunches every other round so rounds 1,3,5 rounds on 2 and 4 do planks

Reps

25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 TRX curls

15 landmine RDL 45/75

kb walking lunge turf 1 way

25 Band pull apart https://youtu.be/VEZpJvPrrjg

15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308

3x

St. Patties Day Workout

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

Pre-Workout

practice KB punch https://youtu.be/fKJu5Spsf9M

if not getting it do attached band punches

Bootcamp

Beer belly buster:

15 sec side plank raise side 15 sec plank hold R

L

2 x

30 sec V-ups

30 sec crunches

30 sec plank hip tap

rest 20 sec

20 sec V-ups

20 sec crunches

20 sec plank hip tap

Pot of gold

keg run 300 m

15 Decline Situps

SA farmers walk https://youtu.be/4qMk1FMjcZw

Leprechaun get ups 8 R-L (liberty step) https://www.youtube.com/watch?v=oXk1XiS1ZrU

Spin Bike 1 min hill -1 min sprint

15 lying trx arm curls https://www.youtube.com/watch?v=kRVCEw0hd98

Trx mtn climbers 40 slow R+L=2

3x

Irish Fight

10 R/L KB punch https://youtu.be/fKJu5Spsf9M OR 30 R-L =1 attached band

Designated Driver- aka partner sled push

leprechaun kicks 15 R-L elevated SL glute bridge https://www.youtube.com/watch?v=TrD7LH8-Lps

15 knee strikes R/L

3x

asymmetric loaded ladder

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

Pre-Workout

practice clean and archer row

50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4

Bootcamp

30-20

clapping pushups

bosu crunches

attached band row

wake board jump https://www.youtube.com/watch?v=pPDPmSuDRbg

3x

asymmetric loaded ladder (Time)

do the 12 reps on the Right side for every exercise then do the Left Side and move down the ladder

12-10-8-6

Guys Purple/ Ladies Red Rx

SA Clean R

SA Press R

SA Squat R

SA Swing R

https://www.youtube.com/watch?v=jaFPvE-tX7A

SA Lunge pass R

https://www.youtube.com/watch?v=pUlTu0JM7bI

Archer Row

https://www.youtube.com/watch?v=lpEOJ9DHA5o

Finisher

60 low back ext or superman

60 rope curls https://www.youtube.com/watch?v=25F8Jimue_8

Fight

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

Interval https://youtu.be/_wNJcuw63zw

20w-10r

TRX row undergrip row

kb squat n press

4x

20w-10r

frog jump

russian twist

4x

20w-10r

step jump https://www.youtube.com/watch?v=r90WzgoOpQE

rope slam

4x

[rack kb and ropes]

Reps

12 trx single leg curl https://www.youtube.com/watch?v=4-C-zX-5pgs then 3 double !

sled run

15 box jumps

15 band sit ups locked legs https://www.youtube.com/watch?v=jvap2SRG72I

15 bosu pushups

3x

Do a 4th round of 15 double leg curls and sled

split

100 band pull-apart

50 superman

Team work

Play several games of freeze tag or dodge ball.

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 12 min

A. Farmer walk 3 dead lift 4x

B. row 300

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

D. run 400 m ( Start Run with Weave in out bags )

2 min swap 25 sec

A. SL med ball slam R –

B. bosu med ball crunches https://youtu.be/BGiNaM0Dz1g https://youtu.be/O_X_xULHSdM 2x

C. standing plank https://youtu.be/bHzDz-mpaR0 -D. lat shuffle 2x

2x

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

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