FGB 2

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

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Merry Christmas

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

At home workout – no workouts at the Squad today

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

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

Cindy loo who

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

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Bootcamp

band sprint with partner

band situps with partner https://youtu.be/V3CDdoEotX8

3x

50 sec lat shuffle width of turf -rest 10sec

40 sec contralateral touch rest 10 sec https://www.youtube.com/watch?v=ksTafkmfku0

30 kb pass R

L – rest 10 sec

20 sec air climber

20sec kbpullover

3x

400 m lunge (Time)

L1 – Reverse sled pull 10x

L2 – BW lunges

L3 – 10/20lbs dumbells use wrist wraps or vest
use 400m or turf down and back 10x

ZEN

Christmas Tree

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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

Punch Christmas in the face

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

Push Test till failure (AMRAP – Reps)

do as many pushups until failure ( full range of motion)

level 1- knees

level 2- toes

level 3 – red band around back

CardioFusion

40W/10R

A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8

B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs

C. bird dog thumbs up 1 sec pause https://youtu.be/4Wb90_xA4xU

D. tramp climber (3/5 lbs) / jump rope at fatigue https://youtu.be/RxSlz8SB38c

E bosu crunch https://youtu.be/O_X_xULHSdM

3x

20w/ 10sec W/ 20 sec W 10 sec rest

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

10 sec kb pullover https://youtu.be/OV3jgMRA3V0

20 sec mnt climber

rest/reset 10sec

3x

[take db/plates to spin]

60/20

A. attached band sprint to punch jab,cross, jab, cross purple/green https://youtu.be/sdQYs7HQPtk

B. row

C. pop jack w curl red/ purple https://youtu.be/erCb_sl6tUk

D. spin seated w db punches (mid to high tension) 3/5 lbs

E. bosu paddle

2x

split

40 med ball side to side R+L=1

40 SL calf raises 40R/40L

LIFT

Tuesday

10 Landmine SRDL R/L

15 band vertical abduction

3x

30 med ball squeeze

30 kb sumo squat 5 sec slow cadence

2x

8-12 barbell box squat

dumbell tricep ext 5 sec cadence up and down

15 band lateral raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

12-15 band leg curls

12 step ups

5-8 close grip floor press

15 band tricpe pushdown

3x

Thursday

4-8 Bench press 5 sec cadence up and down @ 60 -65 %

15 x cross https://www.youtube.com/watch?v=X391MRc4by0

4x

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4 5s/10s

15 bench leg lifts

2x

15 Situp med ball throws

15-20 barbell RDL

3x

50 Chinups as fast as possible (12 landmine twist every-time you stop )

split

75 Dips

75 rope Curls

20-10(s)

pushups

db lat raise

4x

Light em up

/in /by

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

Pull Test till faulure (AMRAP – Reps)

Level 1- inverted row

Level 2- barbell pull ups elevated feet only!

Level 3- actual pullups

Reps

12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q

12 hang clean squats or front squats 15/30

15 kb tricep ext

5 negative barbell pullups/ 5 neg pullups

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

Run 300

30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU

4x

10 SL alt glute bridge 5 sec hold

20 attached pull apart

20 ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek

2-3x

Naughty List

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

half way sit up hold on bench (Time)

Level 1 hands on chest

Level 2 hands behind head

Level 3 hand behind head holding 5/10 plate

CardioFusion

30W-20R round 1 go 100 percent row/spin

40-20 round 2 go 80 percent row/ spin

60-20 r3 go 70 percent

40-20 go 80

30-20 go 100

rotate

A spin up

B. row

C. trx jump squats -trx tricep extr2- TRX pushup to 4 trx mnt climber r3- trx curls r4- trx jump squat

D. switch step med ball – rotational thruster 2- lat med ball pass r3- rotational thruster r4- switch step

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

https://www.youtube.com/watch?v=i8tJ25vKzNs

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

amrap 13 min

12 coal throws (med ball slams)

3x typewriter https://youtu.be/M8be8IaCGD4

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

15 santas bag lift – rope curls https://www.youtube.com/watch?v=25F8Jimue_8

Santa’s 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

LIFT

Tuesday

10 Landmine SRDL R/L https://www.youtube.com/watch?v=Q2WFdeGrkW4

15 band vertical abduction R/L

3x

30 med ball squeeze

10 kb sumo squat 5-5 sec slow cadence https://www.youtube.com/watch?v=P-fdRaL-5b4

2x

8-12 barbell box squat

8-12 dumbell tricep ext 5-5 sec cadence up and down

15 band lateral raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

12-15 band leg curls

12 step ups

5-8 close grip floor press https://www.youtube.com/watch?v=TmIni_6Z538

15 band tricep pushdown

3x

Thursday

4-8 Bench press 5 sec cadence up and down

15 x cross https://www.youtube.com/watch?v=X391MRc4by0

4x

10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4

15 bench leg lifts

2x

15 Situp med ball throws

15-20 barbell RDL

3x

50 Chinups as fast as possible

12 landmine twist every-time you stop

split

75 Dips

75 rope Curls

20-10(s)

pushups

db lat raise

4x

Rise and Grind

/in /by

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

Pre-Workout

20 low back ext

20 foam roll IT Bands amd Quads

practice band Situp twist https://youtu.be/vvxCbwsOjAs

Boomerang Test (AMRAP – Rounds and Reps)

Add reps from R/L without touching or dropping foot

modifier if needed seconds balanced on 1 foot R/L

Interval https://youtu.be/_wNJcuw63zw

25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be

25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98

25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY

Interval https://youtu.be/_wNJcuw63zw

60sec work /20sec rest (at failure move to – exercise)

sea saw press – squat press

jumping pullup- band ss row

TRX pushup- trx tricep ext

band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I

3x

A-D Burpee KB swing Ladder Ladder (Time)

35/53

1 full burpee

10 kb swings

2 full burpee

9 kb swings

and so forth

Reps

75 calf raises (25 pigeon toed -25 duck footed -25neutral

Santa- Elf

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

Pre-Workout

band ankle rotation

25 fire hydrants R-L

CardioFusion

1 min

A. Spin

B. med ball pivot R-L (do on concrete floor ) https://www.youtube.com/watch?v=ZYC5CrBJlW8

row

C. (Low ) Attached Band Squat to high pull https://www.youtube.com/watch?v=I5a1OF-Ze6E

D. bag bosu high low punches https://www.youtube.com/watch?v=IqzmpaTA8fo

2x

(partner up )

save me

row

present drop off (farmer walk – Black/ green )

3x

reindeer lashes – (rope slam)

sled pull-push length of turf or 4 width of turf

3x

50 chimney mnt climber https://www.youtube.com/watch?v=UIcdDNRV2YA

Spin hill

3x

gift that keep on giving