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

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

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

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

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

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