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

Jack the Ripper

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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