Christmas Tree

/in /by

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

Pre-Workout

practice KB swings https://youtu.be/zb2cMTvIhI4

20 Foam Roller on Glutes

Christmas Tree (Time)

Round 1 (10)

decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs

sled run

1000 m rower

10 liberty steps R-L Yellow/ Red https://www.youtube.com/watch?v=oXk1XiS1ZrU

10 pullups or barbell pullups https://youtu.be/1T8olTFWy8s

Round 2 (20)

L3 atomic push-up or L2 push-up on toes L1 Primal pushups https://www.youtube.com/watch?v=1cl-xQwxYeA

jumping pull-up https://www.youtube.com/watch?v=kDpF7UZCCog

decorations carry (farmer walk 20 drops)

multi- D lunge curls 15-25 https://www.youtube.com/watch?v=WbotdQFz9ks

Round 3 (30)

jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog

slider leg curl

https://www.youtube.com/watch?v=WbotdQFz9ks

KB squat to high pull black -blue https://youtu.be/NnAcZV8xZOc

Round 4 (40)

KB swing (red-purple)

Attached band press https://youtu.be/KDweewCM7Fk

Round 5 (50)

Tree topper 15/25

Finisher

Santas needed !!! ab work

Split

4x Around the world https://www.youtube.com/watch?v=FjfpyDkSg9k

35 cookie throws https://www.youtube.com/watch?v=OdFrHe6Y308

PM sessions are ON -At home workout below

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

Hurricane

10min amrap

Row 250

10 knee strikes R/L

10 roundhouse kicks R/L https://youtu.be/_7qutZ2WgZo

30 Attached band press

30 Bosu lateral shuffle https://youtu.be/PDq1vupws5M

30 bosu mnt climber

10 min amrap

A. 3x 180 bag https://youtu.be/Ohzst4O_G2w

B. Shuttle run 5 x

C. 3 Bosu complex https://youtu.be/A_z2qnnazkY

D. 15 band side Plank row r-l https://youtu.be/zQpCAnbcbOU

Spin 1 min

10 min amrap

20 bag push (do this against a Wall) https://youtu.be/jTAVw-vmV9w

20 jab cross duck

10 Bosu burpee https://youtu.be/8N-Jpyl2wVM

Row or spin 1 min your choice

10 Kb tricep etc Shuttle run 3x https://youtu.be/0wX31m10NwQ

Finisher

Kb raise or plate raise https://youtu.be/4d1PFFlbL5o

40 bicycle crunches rl=2

Run 250

2x

Abominable Ladder (Time)

10 close grip push-ups

10 Plank hip taps R+L=1

10 V-ups

10 jumping lunges with twist R+L=1 or (Modify with reverse lunges with a twist )

10 Monkey Squat

then 99999

88888

77777 all they way down to 0  quickly as possible

Here is a video with all the moves http://www.youtube.com/watch?v=nwpQRclVNA4

LIFT

Block Bench 95 % for 5 reps

drop weight bench w/o block at 65 do 8-12 reps (stop 1 rep before failure )

10 BSS lunge 3-3 cadence

10 w 1 sec pause barbell glute raise on toes

3x

8-12 behind neck pullups

12-15 incline bench reverse fly

10 trx leg curl

15 barbell RDL @ 65%

3x

15-20 band push down

15-20 preacher curl

barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )

3x

20 scoops (hold onto racked barbell w weight if lower back is effected) https://www.youtube.com/watch?v=xSunE544nBM

30 calf raises

3x

SGT CARTER

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

Bootcamp

Memorial workout for SGT Carter

(Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete )

Amrap -10 min-

A. 10 Trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80

B. 10 Prisoner lunges R+L =1 https://youtu.be/mZgtySeh64Q

C. 10 Kb squat press

D. 10 R/L Wall ball twist throw https://youtu.be/uPvNMpLNGxc

– Interruption with siren @ 2min and after the 10 min amrap – Siren SOUND https://youtu.be/1G9mNBUymP8

15 Handcuff -v-ups

4 full burpees

200 m Run Chase

[zip down TRX]

AmRap -10 min –

A. 20 Gorilla row https://youtu.be/TDsA5_0hmuY

B. 20 Pledge pushups

C. 15 Trx knee tuck

D. 15 Prisoner squats https://youtu.be/mZgtySeh64Q

– Interruption with siren @ 2 min and after the 10 min amrap –

Handcuff -v-ups 15 air force

4 full burpees

200 m Run Chase

Reps

15 band tricep kick back

turf and back R/L SA walk https://youtu.be/4qMk1FMjcZw

15 low back ext

30 trx alt bicep curl

3x


threshold

/in /by

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

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp

20-10

A. overhead squat https://www.youtube.com/watch?v=E9_Wy8NDDHA

attached band row

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

B. 20-10

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

TRX pushup

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

C. 20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place on trampoline

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

D. 20-10

bosu mnt climber platform

alt rope wave w knee on bosu

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

Immediately go to 2 min blitz (swap ever 25 sec)

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

BW thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher

20 weight low back raises

reverse sled drag https://www.youtube.com/watch?v=CTue6OvzkCo

20 band triceps ext

30 rope slams

2x

Filthy 50

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

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

optional finisher

(arms abs)

15 band situps https://youtu.be/V3CDdoEotX8

20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4

3x

OR

(legs)

10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)

10 trx leg curl https://youtu.be/Z0Lpo0UGZhA

2x

Unknown opponent

/in /by

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

CardioFusion

interruption at 7 min

Toe touches 30 sec

Sprinter Sit-ups 60 sec

2x

interruption at 14 min

Superman 20 sec

plank hip tap 20 sec

2x

Interruption at 21 min

20 sec side plank hold R-L

2x

30 min AMRAP

? movement

bosu crunch w med ball

trampoline jumping jack 50

suicide run( 5 touches)

Spin hill 90 sec

Rowers 300m

10 sets of jab cross 2 knee strike

12 TRX tricep ext

rope slam race or sled race

LIFT

warm up- myofascial release glutes

squat t hold- low back raises then stretch

https://www.youtube.com/watch?v=4PIJb8dHgXk

6-8 floor press close grip- rest pause on last set – http://www.youtube.com/watch?v=TmIni_6Z538

Squat (rest pause on last set)

3x

15-20 band leg curl

6-8 bent over row rest pause on last set

3x

6-8 RDL rest pause

6 seated military press drop set 8/10

3x

Split

100 tricep ext

100 calf raises

ab implosion

/in /by

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

Bootcamp

Amrap 4 min

A. 15 KB Floor press green/blue https://www.youtube.com/watch?v=NE4qwxx4Lfg

15 bosu bicep curls

20-10

V-ups

bosu mnt climber

2x

Amrap 4 min

B. 20 band primal row https://www.youtube.com/watch?v=iGL-yliwZEY

20 TRX tricep pushdowns https://www.youtube.com/watch?v=h6tQmRu9h2E

20-10

TRX jump knee tuck-isometric ab hold

4x

Amrap 4 min

C. 12 leg curls sliders

12 box jumps

20-10

flutter plank or hip tap

4x

Tick-Tock (Time)

Split

4 sets Around the clock push ups https://www.youtube.com/watch?v=Sd9yOJoWTDY

Run 800

50 crunches

50 sump squat to high pull green/yellow https://www.youtube.com/watch?v=yjh2-gR6ijw

FAT BURNER

/in /by

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

Pre-Workout

MR inner thigh https://www.youtube.com/watch?v=kXw_gBFiNqs

glutes on peanut https://www.youtube.com/watch?v=yDJNw2qNxkk

Interval https://youtu.be/_wNJcuw63zw

30-20

30W-20R

A. scorpion Pushups https://www.youtube.com/watch?v=qfPcAyxc28c

B. rope switch step https://www.youtube.com/watch?v=VR6FIknkxSE

C. TRX Row kick https://www.youtube.com/watch?v=xczzgQGa_BE

D. kb jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA

3x

Reps

Band Sprint 5x https://www.youtube.com/watch?v=5_I3lIKo1Bo

Interval https://youtu.be/_wNJcuw63zw

50-10

jumping lunges- pushups

jump squats- close grip pushups

v-ups- matt jump

R leg hop-L

ab run (3 pushups) on command

2x

Interval https://youtu.be/_wNJcuw63zw

20-10

partner plank- sit up hold combo

3x

Gains

/in /by

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup) AND 20 kb tricep ext

A2. Row

2x

B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc

B2 alt rope waves

2x

15 wall ball AND 15 wall ball throw R-L

Spin up

2x

sled push pull (width) 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

2x

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

https://www.youtube.com/watch?v=DwGU4CUs500

agility one foot hop bear crawl R-L 2x (use box to get up )

50 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

isometric hold in between sets for 10 secs

https://www.youtube.com/watch?v=JVKYWLdHE9E

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

4x

you’ve only got 1

/in /by

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

Pre-Workout

row or spin

find weight for landmine movments

Amrap https://youtu.be/dBmgRAivtTQ

A. 5 min amrap

12 landmine row R-L

6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s

[drop weight on landmine]

a.20W-10R

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

landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI

3x

B. 5 min

15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I

15 Russian twist R-L= 1

15 lat raise

b.20w-10r

pulse wide grip trx row

sumo high pull double yellow/red

3x

C. 5 min

20 KB RDL https://www.youtube.com/watch?v=Uf83qkg3zeg

16 kb or db seasaw press (double 4 more for 20) https://www.youtube.com/watch?v=093VsfMBI_w

10 box jump

c.20 w-10 r

contra lateral https://www.youtube.com/watch?v=pRq274C7j8A

handcuffed v-ups https://www.youtube.com/watch?v=0cSIFUz4FVE

3x

D. 5 min Amrap

15 attached band chest https://www.youtube.com/watch?v=aLDX5u4XN8U red/black

15 band jump pull red https://www.youtube.com/watch?v=RC9rA7fwUog

15 band pull apart yellow https://www.youtube.com/watch?v=VEZpJvPrrjg

d. 20w-10r

trx tricep ext

frog jumps https://www.youtube.com/watch?v=7dUp_5eWahA