threshold

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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

Interval

◭ 20W/10R

∎ Pivot Lunge Right

∎ Pivot Lunge Left

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ TRX Row Kick [Alternating]

∎ See-saw Press [at failure, squat press]

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ Medball Slam

∎ Attached Band Sprint

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬

◭ 20W/10R

∎ V-ups

∎ Squated Single Waves [Alternating]

4x

◭ Run 400 or 200 [based on speed]

▬▬▬▬▬▬▬▬▬▬▬

◭ 2:00 BLITZ [Coach Callout]

∎ Burpee

∎ Mountain Climbers

∎ Frog Jumps

∎ Sprinter Arms

∎ BW Thrusters

∎ Lateral Touch n’ Jump

▬▬▬▬▬▬▬▬▬▬▬

◭ Finisher

∎ 30 Low Back Extensions

∎ 30 Rope Slams

∎ Sled Run [1 Turf]

∎ 30 Band Facepulls

2x

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Christmas Tree

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

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

20 Foam Roller on Glutes

Christmas Tree (Time)

Round 1 (10)
10 Russian Twist Run Turf 10 X
10/20 Cal on Assault
10 Man Makers
10 Pullups
10 Lateral Weighted Step Over {Each Side ]

Round 2 (20)
20 Pullups
20 Box Jump
20 Wall Ball
20 Superman

Round 3 (30)
30 Jumping Band Row
30 Med Ball Leg Curl
30 KB Squat to High pull [ Go Heavy]
30 Bound

Round 4 (40)
Jumping Band Row
40 KB Swing
40 Attached Band Chest Press

Round 5 (50)
50 Tree topper 15/25
50 Crunches

* Gift yourself your Favorite exercise do that like its Christmas Day.

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

Santa- Elf

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

band ankle rotation

25 fire hydrants R-L

CardioFusion

◭ 60/20

A. Assault Bike

B. MedBall Pivot [Alternating]

C. Attached Band Squat to High Pull

D. Bag High Low Punches

2x

◭ Transition

2:00 Blitz

◭ 10:00 AMRAP

OH Carry [150m]

Farmer Carry [150m]

Bear Crawl Haul [Forward and Back]

◭ Save Me [Partner Up]

∎ Flutter Kicks/40 Cruches

3x

∎ Reindeer Lashes/6 Horizontal Sled Push Pull

3x

https://www.youtube.com/watch?v=UIcdDNRV2YA

Heart Stopper Two

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 TRX Leg Curl

∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight]

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Weighted Step ups [ Each Leg}

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ Foam Roll [ IT band, Lats, Quads,Glutes]

till everyone gets done

Prevail

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 9 (AMRAP – Reps)

∎ Bag Knee Strikes [3 then ALT]
∎ Run n’ Touch Med Ball Slam
∎ Wall Balls
∎ Rower
∎ Alternating Dumbbell Curls

Interval

◭ 25/10

∎ Alt Rope Wave w/ Squat

∎ Rope Switch Step Slam

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ Speed Punches

∎ Side Kick

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ TRX Jump Squat [Click Feet]

∎ TRX Overhead Highknees

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ KB Swings

∎ Toe Taps

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ Barbell Step Over

∎ Touchdowns

2x

∎ Coach Led Abs/ Stretch 😊


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Deadlift 4.2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift (◭ Deadlifts are Tap & Go.
◭ Brace core each DL.)

◭ Brace core each DL.
Before Each Set

◭ 15 Fire Hydrants [Each Side]

◭ 45 Sec Wall Sit

▬▬▬▬▬▬▬▬▬▬▬▬

Deep Pulse Lunge (8s x 10r)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ Booty Banded

∎ 15Four Point Quad Extension

∎ 15Straight Leg Glute Extension

∎ 15Bodyweight Squats

2x

▬▬▬▬▬▬

∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 DBPass Plank

3x

▬▬▬▬▬▬

∎ 25 Seated Band Row

∎ 25 Seated Tibialis Band Raise

∎ 25 Calf Raise

3x

❆ Cooldown Stretch ❆

CAA

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

Choice of Cardio After Each Section

Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility

———————-

-12 Concentration Curls [Each Arm]

-12 Close Grip push-ups [Slow Ascent]

3x

———————–

-12 Trx Tricep Ext

-24 Plank Band Row [ 4 rows swap arms]

3x

———————–

-15 BB OH Pulsing BB Press into 5 Push Press

-10 BB Curl [Slow Descent]

3x

————————

-12 DB/KB OH Tricep Ext [Slow]

-15 Bench Leg Lift

3x

————————

-20 Band Upright Row

-15 Db Lateral Raise [Slow Descent]

3x

————————-

Finisher:

Choice of Run the Rack Bicep Curls

50/70 Pushups

100 Sit-ups [ 3 Burpee every time you rest]

Obstacle Course

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

pursuit

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

20-10’s [Each station do 4 sets]

∎ Band OH Squat

➜ V-ups

∎ Band Hinge to Upright Row

➜ Trx Row

∎ Bosu Mnt Climbers

➜ Lateral Burpee

∎ Skier

➜Jack press

Reps

∎ Sled Run

∎ 20 Elbow Strike Back Plank

∎ 15 Low Back etc with Plate Press

5x

80 Bosu Calf Raises [Barefoot]

Indifferent Caroline

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, complete 100 deadlifts

Partner 1: # deadlifts (barbell or KB)

Partner 2: Push ups until P1 is ready to switch

⤱ Switch, alternating every few reps until all reps are completed ⤱

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].

∎ Trx Row

∎ DB Seated OH Press

∎ Hammer Curls

∎ Goblet Squats

∎ Band High Pulls

∎ Slamball

∎ Plate weighted toe touches

∎ Plank DB Pull Through

∎ Drop Squats

∎ Wide Mountain Climber

∎ Elevated Hip Thruster [Booty Banded]

∎ Seal Jacks [Booty Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ CASH OUT

∎ 2 min Total- Partner Bar Dead Hang

⤱ Both are hanging, if one stops, both stop ⤱