Barbarian Challenge

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

Allergic to Excuses

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

CardioFusion

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

2x

15 sec side plank raise R

15 sec hold R

15 sec side plank raise L

15 sec hold L

2x

90 sec W/ 15R

A. rower reverse grip

B. band lateral R-L black/purple (explode out slow step in)

C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs

D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)

1x

30 sec side crunches R

L

60W/ 15 R

A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE

B. band twist R-L red/ black

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

D. bag kicks R-L https://youtu.be/_7qutZ2WgZo

2x

20 /10 beat clock med ball slams – run full length of turf and back

3x

stretch

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

I’ll Be Back

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

Pre-Workout

20 x PVC IT band

20x foam roll upper back

30 up and over

I’ll Be Back (Time)

Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8

10 Push-ups / advanced add band

10 Sumo squat 2 red/2 black

20 Russian twist (10/15 med ball)

10 landmine power press 65/30 https://www.youtube.com/watch?v=FCEliuc6cPU

10 alligator https://www.youtube.com/watch?v=MCKbmr0kmZA

10 TRX leg curls

10 trx jumping lunges R-L =1

Sled row https://www.youtube.com/watch?v=sqtAch-2e-E

Run 800 m

Bootcamp

Robo Arms

16-14-12-10

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

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

Heat Seeker

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

CardioFusion

2 min (swap ever 30 sec)

A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo

B. reverse spin- spin hill – sprint- up downs every 5 sec

C. band tricep pushdown – skaters – overhead tricep ext – lat touch n jump

D. row- med ball press (last 30 sec only ) https://youtu.be/MhkOL03YyEk

E. bosu lat step – bag knee strikes – bosu lat- bag knee strike

2x

30 sec (no rest)

lateral shuffle

jumping jacks

touch n jump

bear crawl fwd back

v-ups

bicycle crunches

crunches

20 rope lash https://youtu.be/bzTjmt24ezg

sled run https://youtu.be/NJQRPX7Ps-E

run 300

10 bosu balance punch https://youtu.be/IqzmpaTA8fo

2x

LIFT

Workout 1

20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8

8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI

12-15 band dumbell bench combo

3x

10 squats heavy as possible

the immediately do

20 jump lunges

recover repeat

3x

15 band leg curls

15 RDL

3x

walking lunges

12 band glute raise on bench

2x

Save me

wall sit

25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )

3x

Workout 2

8-12 Pullups

8-12 Squats

12-15 incline bench reverse fly

3x

inverted row till failure

Wall sit hold till failure

1x

14 bench press ( add a block at 7 reps attempt @ 75% )

8-12 RDL

3x

pushups to failure

BAND leg curl to failure

1x

40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM

20 bench leg lifts every rest period

split

50 drag curls

100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

Jump Off

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

Pre-Workout

find target that you can barelt touch fuly extened after a jump

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

Interval https://youtu.be/_wNJcuw63zw

30W-20R on 3rd round do 20 sec W –

A. band jumping row 3x red https://youtu.be/RC9rA7fwUog

B. trx pushup – advanced do atomic pushup 3x

C. db/kb front squat 3x https://youtu.be/Edew5mv3G7I

D. touch n jump (a target) 3x

Reps

12 band step ups R/L https://www.youtube.com/watch?v=RRgsPCcURkY&feature=youtu.be black or purple

12 band glute raise https://youtu.be/p_0qG6FN_ZU?t=11 red or black

sled row https://www.youtube.com/watch?v=sqtAch-2e-E&feature=youtu.be

band alt press 14 – double press 7 red or black

12 trx tricep ext

3x

10 w (2 sec hold) AR press https://youtu.be/dIX9IwUg-nE

15- 20 back ext https://www.youtube.com/watch?v=GtOtjmUgWQg

20 band mnt climber (non attached) go slow ! https://youtu.be/UM2ATUcIass

3x

Persistence

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

Pre-Workout

foam roll glute and hamstring

practice man maker

Persistence 7×7 (Time)

Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition

Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be

landmine front squat 45/25

landmine squat press 45/25

Bench Row R/L ( black/ double black) Double clinch grip https://youtu.be/6gSmrVkpCWQ

1 way Sled Run 100 /180 https://youtu.be/NJQRPX7Ps-E

lat raise 10/20

7x

Life

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

Row and Swing (Time)

10 inverted Row/ 20 kb swing (black/green)

9/19

8/18

7/17

6/16

5/15

4/14

3/13

2/12

1/11

Reps

20 bench side raise R/L

2x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

30 band bicycles

30 kb side to side https://youtu.be/sLptD-8NgNk

2x

10 trx tricep ext

10 trx bicep curl

4x

Deliver

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

CardioFusion

20/10

primal pushup

primal sprint (mid level attachment )

3x

20/10

trx row

trxstarfish

3x

20/10

med ball half burpee

sit up me ball between knees

3x

Save me

75 jumping jacks on trampoline

spin up

3x

300 row

band punches

3x

12 fwd lunge 4 pushup run back

fake jump rope or calf raises

6x

stretch

LIFT

24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY

10 heavy high box squats

8-12 bench press

3x

8-12 military press

20 sec front rack hold

8-12 undertaker row

3x

1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4

reverse fly with band

3x

kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik

3x

Breaches or Beaches

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

Challenger

challenge 4 min time limit

row 500/650

15 full burpee

challenge 4 min time limit

60 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs

60 band Y press https://www.youtube.com/watch?v=C9ODjKG9Row black/ purple

challenge 4 min time limit

50 kb squat to high pull- 50 sit ups med ball b knees

Bootcamp

Reps

15/20 pulsating push up

20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8

20 band overhead squat

3x

12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=18s

20 alligator chomp https://www.youtube.com/watch?v=-uP9GaUyNrE

3x

12 kb sea saw press then 4 double press

15 decline bench sit ups (add weight)

12 holding curl R-L https://www.youtube.com/watch?v=lc76MBKx6p4

3x

Bang

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

Girls Quad killer- high volume
Guys – high volume upper body

CardioFusion

Save me (6 min)

A. 300 yard Run- Row machine 6 min ****

B. bear crawl 3x lateral shuffle 3x – spin stand hill 6 min

C. 15 Bag roundhouse kick R-L- Situps (med ball between knee) 6 min ****

D sled- alt rope waves

****50W -10R – after A and C do 50-10

pushups-frog jumps

ab run- mnt climbers

walk it out pushups

lateral horizontal then turf touch n jumpeach side

BW RDL R-L https://www.youtube.com/watch?v=rF6An6fQSdk

1x

wall ball madness

30 sec of wall ball

30 sec of russian twist

30 sec of half burpee

2x

stretch

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x