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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat EMOM (8,9,10,11,12,13,14,15)

▶ You have 1 Minute to complete the assigned reps. Each consecutive minute you will add one rep.

▶ The only rest is the time left after you finish your reps before the next minute starts.

▶ Do this for 8 Minutes straight starting at 8 Reps the first minute and ending at 15 Reps the last minute.
Choose a weight that would be around your 15-20 rep max.

If barbell is too heavy, Substitute KB’s.

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Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

▶ 6 Activation Barbell Pullups [5-2-1]

▶ 15 R/Ll Band Adductions [Purple]

▶ 5 Stabilizer Squats on Bosu Ball [5-5-5]

▶ 15 single leg V-up [both sides]

Guys can choose to do 12 trx tricep ext for adductions

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Metcon (AMRAP – Reps)

Fight Gone Bad: Nonstop 1 Minute sets of AMRAP for a total of 3 Rounds.

► Pushups

► Run n’ Touch burpee [10 Yards]

► Weighted bench sit-ups

► Box jump

► Bag push
Modifications:

► Weighted Bench Sit-ups = Ground Sit-ups

► Box Jump = Step up