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

/in /by

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

12 Days of Christmas

/in /by

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

Pre-Workout

15-20 Low back Ext

warm up 200 Row

15-20 low back ext

Warm-up

15 sec side plank up down R

15 sec hold R

15 sec side situp L

15 sec side plank up down L

15 sec hold L

15 sec side crunch R

2x

side situp or crunch https://www.youtube.com/watch?v=Rwrlconkv98

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

Game

tag

circle chase

Home Alone

/in /by

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

Pre-Workout

ankle rotations

MR neck on peanut

what is something odd you do at home when no one else is around?

CardioFusion

60W – 20 Rest (some stations have swaps at 25 secs )

A. spin reverse hill

B. swap @ 30sec

band db pull/ punch combo R

L

C. ground and pound

– bag hop

D. row 1 min

E. bosu platform rope alt rope wave – bosu platform squats

2x

A. Spin seated sprint MED ball overhead hold

B. band mnt climbers – touch and jump at fatigue

C. reverse row

D. bag 180 kick

E. kneeling alt rope wave – bosu bubble step jump slam

2x

obstacle course 15 min amrap

use bag push – agility – steps- supermans – gorilla crawl

bag hop https://www.youtube.com/watch?v=UkLuIO8Nu0Y

ground pound https://www.youtube.com/watch?v=gDEe4O6FUFg

180 set combo https://www.youtube.com/watch?v=Ohzst4O_G2w

LIFT

10 squat band on knees @ 65% rest only 45 sec 1-2/3-4/5-6/7-8

3 neg pullups on rounds 2/4/6/8 with hold till failure on last set

10 x (no kidding) may need to use marker to keep up w rounds

10 bench press use block/pad 65% rest on 30 sec between 1-2/ 3-4/ 5-6/ 7-8

norticwalkout curl after round 2/4/6/8

10x

split 45

kb/db fly

band tricep ext

split 45

band kickbacks

alt hammer hold R+L = 1

nordicwalk out https://youtu.be/JE6W-RpuWdY

kb fly https://www.youtube.com/watch?v=_5_8ikOXw8s

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

triceps kick back https://www.youtube.com/watch?v=06zKmAt4lhI

Jangle Bells!

/in /by

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

Warm-up

40secW-15secR

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

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

C. band hold w lat step R-L 2x

D. plate slide https://www.youtube.com/watch?v=m518Ra3ZYmc

Then DO

12 days of Christmas https://www.youtube.com/watch?v=G2IYFNDBhQc

videos

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

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

C. band hold w lat step R-L 2x

D. plate slide https://www.youtube.com/watch?v=m518Ra3ZYmc

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

20 gorilla rows black/ green

jack press 15/30

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 (rope slams)

snow angles

3x

Run 300 with 1 med ball per team

Reps

7×7

bosu pushup and kneeling curls

Silver Bells

/in /by

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

Pre-Workout

30 reps squat correction drill https://youtu.be/mJSexD5g0ZE

MR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo

CardioFusion

30 sec W-5 rest -10 sec W

A. 30sec kb swings – 10 sec knee strike

3x

B. band punches -jumping row

2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull

3x

C. row- rower med ball press

3x

D. spin hill-sprint

3x

E.lat step bosu – explosive platform pushups

3x

once completed AAA. BBB. CCC. DDD. EEE

then do aa . bb. cc. dd. ee

_____________

2x 3x round 1 2x round 2

Amrap

12 R/L wall ball twist

24 switch step slam

bag agility one fit cones bear crawl 4x

row 300

12 BW SRDL

videos

band punches https://youtu.be/vdtIu3RSxO0

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

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

rower med ball press https://youtu.be/MhkOL03YyEk

Videos

BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk

switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc

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

band sti ups https://youtu.be/V3CDdoEotX8

LIFT

RDL rest pause 6/6/6-4-2

10-15 DB pullover black kb/ 2 25 lbs

3x

bench press rest pause 6/6/6-4-2

20 band leg curl

3x

bent over row rest pause 6/6/6-4-2

squat rest pause 6/6/6-8-10

3x

split 50

decline db or kb press

kb/ db decline bench Situps

split 50

behind neck pull ups

band /db pullapart

Videos

kb decline bench https://youtu.be/2qbPsyuF9uU

Rest pause sets https://youtu.be/Iw2FDkV3zx0

band pullapart https://youtu.be/vlu_BCtttYg

db pullover https://youtu.be/V3XisEmryHE

Nightmare before Christmas

/in /by

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

Pre-Workout

MR glutes on peanut

MR release IT band w stick

[during warm up go over Hitting the wall in A.B.C.D

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

Bootcamp

15 weighted low back ext

15 R/L=1 band (feet in) mnt climber yellow/red

15 trx glute bridge w abduction

15 R/L =1 elbow strike plank

2x

elbow strike plank https://www.youtube.com/watch?v=tGx6sh-1V7w

band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A

glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY