Post Summer Vacca Calorie Killer

/in /by

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

1 MIN

plank every time coach says change channel

! Min Blitz

If you consumed any of these items this summer ……

1 beer or more- 100 Russian twist

margarita – 3 sleds

potato chips – 40 situps

ice cream- 30/45 pushups

burger – 50 fire hydrants R/L

ice tea- 2 min Hill on spin bike

Barbarian Challenge

/in /by

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

Barbarian (Time)

4 rounds for time

row 300

15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY

seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc

sled push

seated rope pull

sled push

15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg

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

20 alt dumbell snatch (from platform) 20/30 https://www.youtube.com/watch?v=PZKqlfCi9bc

run 300

farmer walk 35/53

Reps

15 fire hydrants R

10 superman 1 sec hold

15 fire hydrants R

20 band curls

2-3x

Fly wheel 2

/in /by

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

Pre-Workout

Foam Roll Hams Calfs

CardioFusion

3 min each station – on whistle

A. row – band pullapart

B. bear crawl-med ball slam

C. spin up-downs

D. table top- -Lat step

https://www.youtube.com/watch?v=zYfpOtKIf64

https://www.youtube.com/watch?v=PDq1vupws5M

1x

20-10

primal sprint

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

4x

20-10

bicycle crunches

half burpee

4x

4 min

A. row – band punch – band pull apart

B. bear crawl-med ball slam-Russian twist

C. up-downs-reverse spin

D. bosu-run in place around-table top-pushups platform-bosu burpee

1x

20-10

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

hern press 4 rounds 25 sec rest go till failure each set

https://www.youtube.com/watch?v=D8Yq_BT4z-A

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mind RDL

15 band kick back

30 med ball squeezes

2x

Jangle Bells!

/in /by

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

Pre-Workout

practice spider web [put cones aroud starting position]

Interval https://youtu.be/_wNJcuw63zw

(this is the Warm up)

40-15

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

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

ALT Bird Dog 2x

wood chopper R-L 2x

SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79

20 gorilla rows

jack press

3x

Run 300 with 1 med ball per team

12 reverse lunge press

wall sit hammer curls

3x

Run 300 with 1 med ball per team

30 sleigh slams

snow angles

3x

Run 300 with 1 med ball per team

Reps

7×7

bosu pushup and kneeling curls

Fly wheel

/in /by

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

Pre-Workout

practice bannded warrior and bosu combo

CardioFusion

2 min (swap at 30 sec)

banded warrior R- L-jumping band pull- BLT (use only REDs today)

https://www.youtube.com/watch?v=NPmVVo4Ag2Q

https://www.youtube.com/watch?v=nFlyrF7xS-4

https://www.youtube.com/watch?v=Ppa7uKn9ne0

Row-reverse grip- Row-reverse grip

Spin med ball press- spin hill -Spin med ball press- spin hill

2x

Amrap

10 plank side row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

bosu combo https://www.youtube.com/watch?v=A_z2qnnazkY

20 bicep curls

15 lat raise

hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

split

100 crunches

50 fire hydrants R-L

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

hern press 4 rounds 25 sec rest go till failure each set

https://www.youtube.com/watch?v=D8Yq_BT4z-A

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mind RDL

15 band kick back

30 med ball squeezes

2x

Christmas Tree in July

/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

Christmas in July

/in /by

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

12 Days of Xmas (AMRAP – Rounds and Reps)

30 min amrap

12 -situps on bench w med ball press https://www.youtube.com/watch?v=hi7hQ_3HVnU

11 tricep dips https://www.youtube.com/watch?v=DcxMgoLamy0

10 curl hold 10 R+L=1 https://www.youtube.com/watch?v=aZcvQY_-09U

9 atomic pushups https://www.youtube.com/watch?v=oePv1FMqza0

8- band alligator chomp RL=1 https://www.youtube.com/watch?v=-uP9GaUyNrE

7- Goblet Squats – purple

6- box jumps (go high its only 6)

5 – pullups or barbell pullups with 1 sec hold

4- burppe to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

3- kb jump squats (3 sec pause at bottom over every rep) purple/blue

2- 20 kb RDL double red/ double black https://www.youtube.com/watch?v=dx6oSw0-sFU&t=36s

1- Sled run

Nightmare before Christmas

/in /by

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

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Fire Training 2

/in /by

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

CardioFusion

CardioFusion

Flash Dash

30 min Amrap

4x sled pull-push

15- 1 primal push-up to 4 mnt climber

run 300

30 Rope cross https://www.youtube.com/watch?v=R0ssdeCjIRc

250 Row

5 figure 8 run

Crime fighting Spin ( 100 punches w db)

1 min sally pushup

1 min sally squat

1 min reverse of song sally hammer curls (meaning do isometric hold until you hear down)

2x

LIFT

Upper

Bench

2×5 heavy as possible

Bench Press at 60%

30 sec rest

4x

10-12 slow cadence kb incline press

8-12 RDL

3x

8-12 slider shoulder press

farmer walk

10-15 chest to bar jumping pullup

3x

75-75 (max reps 12)

dips

Barbell Curls

Lower

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

do 200 crunches then repeat first section

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

8-12 close grip bench

20 band tricep ext

12 attached band kickback (use low attachment)

3x

15-20 lateral raise

lunges distance

10-3 sec pause squats

3x

20-10

jumping lunges

Happy 4th of July ( workout below)

/in /by

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

Bootcamp

No workouts at squad today but here is an awesome workout if you need to burn some calories.

https://www.youtube.com/watch?v=3qXeboJEgbA