12 Days of Christmas

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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

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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!

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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

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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

Punisher Amrap

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

Pre-Workout

15 leg lifts

5 KB hold

2x

Interval https://youtu.be/_wNJcuw63zw

40-20

snatch https://www.youtube.com/watch?v=X_-Q77POxMM R-L or squat press R-L

Primal band Row https://www.youtube.com/watch?v=iGL-yliwZEY&list=PLSSw_L0vYTpMIai37lEuOdmtTQZ3-a7re&index=3

lunge to pull apart https://www.youtube.com/watch?v=vpQtSYPQLlg

KB Row R-L

2x

Punisher 20 min amrap (AMRAP – Rounds and Reps)

15 Kb Squat jumps Yellow/ Blue

5 Manmakers Rx+

or burpees

15 kb swings green/yellow

5 Manmakers Rx+

or burpees

15 sumo Kb high pulls Green/Yellow

5 Manmakers for Rx +

or burpees

Sprint 100 yards (walk back)

Bootcamp

15 situps on bench

15 trx tricep ext

2x lateral hammer w hold 5 curls 2x https://youtu.be/vaAHO_lsX8g

2x

The Test

/in /by

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

A. KB Row 40 R- 40L

60 KB Swings

B. 60 trx tricep ext

60 bench or bag hops R/L=2 https://www.youtube.com/watch?v=e2vTld6ZuAs

C. 35 kb squat press red/ purple

row 500 m

D. 50 band over head squat

sled run 3x

Terminator

/in /by

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

Pre-Workout

practice landmine RDL

TRX superman https://youtu.be/def8bUJpXlM

TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA

Warm up (3 sec holds)

10 Bird Dog R/L

10 dolphins

10 arm stretch

5 greatest stretch in world R/L

30 up and over https://www.youtube.com/watch?v=isDo7DkawSk

Terminator (Time)

10 Double Crunches

10 R/L=1 plank elbow strike

10 Push-ups / black / Red band resisted push-ups

10 KB Sumo Squat High Pull

10 TRX Leg curls

10 TRX Starfish

10 bar pullups / pullups

10 landmine Deadlift 90/45 min

10 jumping lunges RL=1

10 Full Burpee

landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s

KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4

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

https://www.youtube.com/watch?v=cWSxQ3tZt_o

Bootcamp

15 weighted low back ext

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

15 trx glute bridge w abduction

3x

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

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

Greatness within you

/in /by

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

CardioFusion

row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg

multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E

figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA

med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM

rope pass https://www.youtube.com/watch?v=VSThSAHdYGU

180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85

guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27

40Work /10 Rest

A. multi D band sprint

backpedal w cone touch

hip hinge to high pull

1x

(30 sec to rotate)

40/10

B. row

dumb hammer curl n press 15/25

row crunch

1x

40/10

C. spin w lat raise 5/10

sprint

reverse high tension standing

1x

40/10

D. guard punch – jab-cross

3 squat knee strike R/L combo

180 3 kicks

1x

40/10

E. med ball thruster

bear crawl figure 8

windmill slam

1x

2x

30-10

rope run in place

skater over rope

rope run in place

skater over rope

lat hop down rope lat shuffle back R

L

{ line up and pull rope to one end of group]

rope pass race down and back 2x

rest 20 sec in between rounds

LIFT

rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8

warm up

row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over

barbell close grip floor press 10-10-8-8 (70% – 75%)

RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)

4x

6 BSS lunge mActivation

15 vertical band adduction

3x

trx tricep 15 reps

rest 30 sec- rep till failure

rest 30 sec- rep till failure ext

rest 30 sec- rep till failure

barbell squats 15 reps @ 65%

rest 30 sec- rep till failure

rest 30 sec- rep till failure

rest 30 sec- rep till failure

Split

67 rope bicep curls

67 leg lifts

How the grinch Stole Christmas

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

Interval https://youtu.be/_wNJcuw63zw

20-10

A. trx jumpimg lunge /trx row 3x

B. Step Jump / close grip pushup 3x

C. goblet squat / med ball slam 3x

https://www.youtube.com/watch?v=r90WzgoOpQE

Grinch (Time)

53 burpees for the 53 years of hate

1x

cindy loo hoo pull (reverse sled drag)

slither & slunk

12 max kicks R/L

12 trx pushups

12 chimney climber {TRX power pull}

Present Carry one arm farmer walk Black / Green Turf and Back

3x

53 situps med ball between knees

1x

heart grew stronger

53 ski jumpers R-L=1

slither slunk https://www.youtube.com/watch?v=v93_JGdCYpE

ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk

power pull https://youtu.be/D8S_x8D6BWU