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

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

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

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

Reps

7×7

bosu pushup and kneeling curls

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

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

Interval https://youtu.be/_wNJcuw63zw

40-20

A. rope in out

B. winged push ups (last 10 sec widegrip pushups)

C. attached band row (last 10 sec squat row)

D. wall ball

3x

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

https://www.youtube.com/watch?v=rOX1ML3sZmc

Challenger

4 min to compete each station split reps however desired and go as hard as possible -if completed early jump rope until 4 min timer up / 45 sec between starting next letter

D. 50 band over head squat

sled run 3x