pursuit

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat [squat to ball ]

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull

4x

battle jacks

skaters [use cones to jump to]

4x

Reps

Sled or band sprint

25 flat jacks https://youtu.be/0NZBlWQbT_4

12 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU

20 gorilla rows https://www.youtube.com/watch?v=VlrMysLfbjA

5x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

New Year- New You

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

Pre-Workout

MR glutes on peanut

demo dips https://youtu.be/DcxMgoLamy0

New Year New You (Time)

terminator format eliminate last exercise after each round until you last round is 10 dips

10 dips

9 trx bicep curls

8 trx jump squats

7 pullups or barbell pullups

6 bench hop R+L=1

5 renegade rows – (pushup row R/L =1)

4 landmine SRDL red- black (dont count rep if foot touches) https://www.youtube.com/watch?v=Q2WFdeGrkW4

3 00m on rower

2 – Sled Run 2x

1 min plank

Reps

band partner lateral shuffle turf down and back then switch do 2x each round https://www.youtube.com/watch?v=Yc89oqIWytg

12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8

push ups w forced reps https://www.youtube.com/watch?v=bSt2Njjo-W0

2x

Puzzle

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

Challenger

4 min

30 sit-up get up press 15/30

30 box jumps

45 sec rest

4min

60-75 Jumping Pullups

60 Kb swings

4min

50/65 pushups on toes

sled push 4x turf

4 min

row 500/650

15 burpees

Reps

puzzle run

Countdown to 2019

/in /by

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

Pre-Workout

foam roll upper back

MR upper back w peanut

Interval https://youtu.be/_wNJcuw63zw

20Work /10 rest

A. med ball overhead jumping lunge (use wall ball )

med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw (use slam ball)

4x

B. rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c

over head band tricep ext

4x

C. trx lat jump squat

trx wide grip row

4x

Countdown (Time)

100 fake jump rope

90 crunches

80 slider mnt climber R-L =1

70 attached band press

60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o

https://www.youtube.com/watch?v=62x-4qKAq5o

50 jumping pullup

40 V-ups

30 kb squat press green/red

20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks

10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU

Reps

50 fire hydrants R/L

Cardio Chaos

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

CardioFusion

3 min each station – on whistle

A. row – reverse fly

B. bear crawl-med ball slam

C. spin up-downs

D. jab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs

1x

20W-10R

A. primal sprint

band reverse squats

4x

20W-10 R

B. reverse lunge w med ball twist

windmill slam

4x

20W-10 R

C. snow angles

half burpee

4x

3 min

A. row – reverse fly

B. bear crawl-med ball slam

C.spin up-downs

D. ab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs

1x

Everybody hit the turf

beat the 20-10 https://youtu.be/gHJWNntk9hU

20 sec double crunch

10 sec to get up and go 5 yards and back

4x

LIFT

30 med ball inner thigh squeeze

8-12 box squats

4x

10-12 Nordic pop up https://youtu.be/SanfnrnLxyM

12 band resisted step ups R-L

3x

go till 1-2 reps short of failure rest 30 sec repeat round

band/dumbbell bench press https://youtu.be/IQX_ZiHNUyM

4x

20 leg lift- 10 decline sit up

8 kb tricep ext 5-5 cadence

21’s curls

3x

Day 2

8-12 weighted bench Dips

20 leg lift- 10 decline sit up

4x

12-15 reverse fly on decline

8-12 band /db row R/L https://youtu.be/aHZP2krOssQ

3x

8-12 military press superset w 8-12 band Y press

8-12 behind neck pullups

4x

50 weighted back ext

FGB 2

/in /by

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

/in /by

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

At home workout – no workouts at the Squad today

/in /by

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

/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