Jack the Ripper

/in /by

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

Pre-Workout

practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32

practice band side raise

find foot position for power row

Warm-up (No Measure)

warm up 3

https://youtu.be/8Q8vBJAd6xc

supermans

Prone shoulder

Dolphins

Stair steppers

Knee to elbow

Sub scap raise

Knee hug

Jack the Ripper (Time)

A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY

20 battle jack (ropes)

3x

B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY

10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8

3x

C. 10 TRX inverted row

10/15 pushup Jack

10 plank slider Jack 3-3 cadence

3x

D.

15 band sword chop R/L https://youtu.be/TEezjQo-K84

15 attached band rows (single band use handles)

10 pop jack w KB curl https://youtu.be/erCb_sl6tUk black/ purple

3x

5 med ball slam ie pumpkin smashers https://youtu.be/FUG1Y8u-fZc

run 400 (run for your life) if raining like bat out off hell

5 med ball slam https://youtu.be/FUG1Y8u-fZc

run 200 (run for your life) if raining row like bat out of hell

Reps

DECIDE – Choose 1 section

Core

10 plank lat band raise R/L https://www.youtube.com/watch?v=1SJCAKs79PE

12 side bench raise R/L https://youtu.be/JFyJfI785jc

2x

( complete with no rest)

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

5 kb pullover https://youtu.be/OV3jgMRA3V0

2x

Legs

45 sec wall sit

4x sled push pull Width of turf

3x

30 seated DB weighted jump squat from bench

arms

4 trx curl 4 sec cadence neg

8 trx bear hugs

12 standing trx tricep ext

3x

GO 100

/in /by

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

Pre-Workout

practice spider web

10-15 low back EXT

low back stretch 30 secs

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

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Interval https://youtu.be/_wNJcuw63zw

45W-15R

A. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x

B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x

C. lateral shuffle- med ball slam 2x

D. band side raise R-L 2x

Go 100 partner (Time)

only 1 person can work at a time- must swap every 10 reps – so total reps will equal 50 each person – 100 as team

A 100 dip and drive 2 red/ 2 purple https://youtu.be/bAL3V0U_sa4

B 100 barbell pullup/ elevated barbell pullup

C 50 front rack reverse lunges 15/20 R+L=1

50 elevated squats 1 blue /2 Black https://www.youtube.com/watch?v=V9UTaLlTjpY

D 100 Situps w inner thigh flex on med ball

100 full burpee

Perseverance

/in /by

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

Pre-Workout

find weight for lateral sled

practice side bend (get comfortable)

Interval https://youtu.be/_wNJcuw63zw

30 sec Work 10 sec Rest

A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ

B. wall sit twist – bosu med ball bubble squat 2x

C. landmine press R/L 2x

D. band row – tricep push down 2x

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

and then…

45 sec of skaters https://www.youtube.com/watch?v=P047Bohz084

45 sec of burpee

and then …

30 sec Work 10 sec Rest

A. Side bend R/L

B. wall sit twist – bosu med ball bubble squat

C. landmine press R/L

D. ss band row – tricep push down

E. lat sled R/L 2x https://youtu.be/CUwOeSr1tVg?t=1m44s Continuous no time

1x

REPS

A 12 lat raise

12 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg

B 12 calf raises up FAST down in 3,2,1 cadence

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

12 landmine twist R+L=1 https://www.youtube.com/watch?v=ndtohBr8sgI

D 10 3-3 cadence TRX pushup

2x

Failure is success

/in /by

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

Pre-Workout

10 1 legged knee raise to ext R/L

2x

CardioFusion

Save me 15 min

A. 15 guard situps w 4 jab, cross, jab – tramp run in place or jump rope https://youtu.be/1qiW4dbPXDE

B. row 250- bosu gut check 5 sec holds each rep https://www.youtube.com/watch?v=mWa0xdV3sF8

C. figure 8 run – 3 width or turf and back gorilla w wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96

https://www.youtube.com/watch?v=Tffdb1JIu0w

amrap 20 min

12/ 20 bosu bubble down pushup https://www.youtube.com/watch?v=BYylpuApRGY

Spin stand 1 min

20 supermans 1 sec pause

row 1 min

10 R/L low kick high kick https://youtu.be/cDdFoX4_HQE

20 TRX glute- core sculptor https://youtu.be/eS6zLg79HJk

20 TRX in out squats https://youtu.be/whLJm-IiQOU

Finsher

10 med ball slam

20 crunches

run 300

2x

LIFT

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

12 R-L band bench crossover

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

10 squats

20 jump lunges

15 band leg curls

15 barbell or trap bar RDL

walking lunges

12 1 legged glute raise on bench

2x

Save me

wall sit

20 kb leg ext

3x

Guys

8-12 Pullups

8-12 Squats

3x

TRX row till falure

Wall sit hold till failure

1x

21 Bench Block stack A BLOCK EVER 7 REPS

8-12 Deadlift

3x

pushups to failure

BAND leg curl to failure

1x

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

20 bench leg lifts every rest period

50 Multi D lunge Curls as fast as possible https://www.youtube.com/watch?v=WbotdQFz9ks

Shine

/in /by

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

Pre-Workout

practice jumping pullup

find weight for sit up get up

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Interval https://youtu.be/_wNJcuw63zw

40W-20R

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 (on plate)

trx power pull https://youtu.be/D8S_x8D6BWU

3x

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 glute bridge w adduction https://www.youtube.com/watch?v=JTXIt1ZJBCY

12 TRX tricep

2x

then

60 calf raises

60 low back ext

Rescuer

/in /by

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

CardioFusion

pre-workout

20 R/L ankle rotations-

A. 2min w 30 sec swap

glute raise R

glute raise L

Liberty step (chest squeeze)

wall ball

B. 2min w 30 sec swap

lat shuffle

bag knee strike R https://youtu.be/In98-uX_eNA

latt shuffle

bag knee strike L

C. 2min w 30 sec swap

sword slice R- black https://youtu.be/TEezjQo-K84

band jumping pull (red w handles)

sword slice L – black

band jumping pull (squat pull at fatigue)

D.2min w 30 sec swap

spin db punches [heavy tension]

secs spin sprint [lower tension speed up ]

spin db punches [heavy tension]

secs spin sprint [lower tension speed u

p ]

[partner up] SAVE ME

A. lat sled drag R-L (down and back) / spin hill 1x https://youtu.be/l0h4MSYPbn4

B. row 300 / toe tap or run in place on trampoline 1x https://youtu.be/Tgfxcq2HB5I

C. 4 firefighter drag w Right left R push / plank angles

D. 10 bosu pushup platform w half burpee combo / slider leg curls

50 kb good mornings https://youtu.be/MJXFS7KkUcg

lat sled drag R-L (down and back)

LIFT

warm up – low back raise stretch – row 300

RDL m Activation https://youtu.be/eBxupKrbvnk

8 weighted SS lunge 5×5 cadence

3x

Nordic pop up

6-6-6 pullup rest pause https://youtu.be/Iw2FDkV3zx0

3x

Med ball chest squeeze 5 sec hold 10 pulses 5 sec hold

15 band crossover

3x

Bench incline barbell Row 6/6/6 – drop 20-40 % https://youtu.be/kVbwcPohY3k

lat raise mActivation

3x

8-12 barbell drag curl

12 -15 band tricpe kick back

3x

Round 9

/in /by

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

Pre-Workout

practice SRDL – use wall or trx if needed

TRX stretch https://youtu.be/4PIJb8dHgXk

Warm Up 2 (No Measure)

Warm up 2

https://youtu.be/AAsnRtghCLY

Rocking ham

star gaze

Push-up – pull rotator rotation

Reverse hip walks

Back stroke

Reverse lunge twist

Seal jacks

Interval https://youtu.be/_wNJcuw63zw

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

20W-10R

kb swing

band punches https://youtu.be/WC0JJ0pFzP8 (add bag as target)

4x

Reps

partner up

5 Situps- 5 sec halfway hold

4-5

3-5

2-5

1-5

9 Rounds (Time)

Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise

Sec 1

Pistol squat R-L https://youtu.be/H0QMP81ai48

Kb push press red/ purple https://youtu.be/R4NvCxyyuss

KB Rows R-L black / green https://youtu.be/dBrDr59R7Rc

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 2

TRX Leg Curl- slow on out https://www.youtube.com/watch?v=Z0Lpo0UGZhA

TRX Inverted Row https://www.youtube.com/watch?v=OfHGodhgSm8

roundhouse R 9- L 9

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

Sec 3

Band starfish yellow / red https://youtu.be/Bo9QrEK1RBE

KB SRDL R/L red kbs/ black kbs

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

DB snatch R/L 25/35 min

https://www.youtube.com/watch?v=X_-Q77POxMM

3x

on set 3 do 3 full burppes after each exercise

https://youtu.be/zqcN3oPwiOM

God’s Timing

/in /by

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

Pre-Workout

MR glutes with roller or peanut

MR -IT band with stick

Bootcamp

25W/7 R

A. BAG SS LUNGE R

L

TRX pushup

3x

B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es

L

KB swing

3x

C. Band vertical Abduction R

L

Primal Sprint

3x

D. bench row R

L

bench scoops https://www.youtube.com/watch?v=xSunE544nBM

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

MTWI

10 box jump

15 band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo

4x

MTWI

12-10-8–6 squat press

sprint turf and back

MTWI

15 dips

8 bosu balance slams https://youtu.be/EyvuAJNvuak

Challenger + go

/in /by

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

Pre-Workout

inner thigh foam roll https://youtu.be/kXw_gBFiNqs

calves and chins stick https://youtu.be/-mi8LNhYnU0

Warm-up

https://youtu.be/ew7Iwpjiqfk

Challenger

4 min time cap to complete each station / split reps however desired

A. Row 500/ 650 https://youtu.be/4oIP4yGiEJ0

20 box jumps 20/30

B. 50 jumping lunges R+L=1

50 wing push ups https://youtu.be/62x-4qKAq5o

C. 20 Burpee w pushups https://youtu.be/POgN7RxNZtk

50 overhead Squats

D. 40 pullups or barbell pullups https://youtu.be/1T8olTFWy8s

60 KB RDL https://youtu.be/Uf83qkg3zeg 2 red/ 2 purple

E. 40 wall ball

10 med ball get ups – beat mode ground- Mod use bench as seen in https://www.youtube.com/watch?v=z5V-IHjnmQg

Run 100m 3x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

Cardio Runner

/in /by

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

CardioFusion

do at start – 20 min in and after 35 min

band partner lat shuffle R/L- R/L

band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo

band partner lat shuffle R/L- R/L

30 min Amrap

50 tread climber

run 300

bob and weave – bear crawl 4x

30 band mnt climber https://youtu.be/WjkLDd-IdJo

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

rower rollout https://www.youtube.com/watch?v=EtPi1_dQTIg&t=3s

row 300

farmer walk (turf and back)

50 jumping jack on trampoline

1 legged db bicep curls 8R/8L