Fly wheel

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

Pre-Workout

practice bannded warrior and bosu combo

CardioFusion

2 min (swap at 30 sec)

banded warrior R- L-jumping band pull- BLT (use only REDs today)

https://www.youtube.com/watch?v=NPmVVo4Ag2Q

https://www.youtube.com/watch?v=nFlyrF7xS-4

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

Row-reverse grip- Row-reverse grip

Spin med ball press- spin hill -Spin med ball press- spin hill

2x

Amrap

10 plank side row R-L https://www.youtube.com/watch?v=LrVtrVhrqM8

bosu combo https://www.youtube.com/watch?v=A_z2qnnazkY

20 bicep curls

15 lat raise

hop scotch w med ball https://www.youtube.com/watch?v=bL3Jq_zA15A

split

100 crunches

50 fire hydrants R-L

LIFT

5×5 bench and box squat

burn out bench 2 sets 30 sec rest

plate press

band row 10-12 R-L

3x

neg pull up

trx inverted row

3x

sled kick back

10 transformer

3x

Ladies

hern press 4 rounds 25 sec rest go till failure each set

https://www.youtube.com/watch?v=D8Yq_BT4z-A

1-4 cadence squat 10 reps

20 jumping lunge (focus on height)

3x

10 trx leg curl

8-12 RDL

4x

fast as possible (sud not be able to do more than 25 reps on 1st set)

100 band triceps ext

15 land mind RDL

15 band kick back

30 med ball squeezes

2x

Christmas Tree in July

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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

Christmas in July

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

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

Nightmare before Christmas

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

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

Fire Training 2

/in /by

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

CardioFusion

CardioFusion

Flash Dash

30 min Amrap

4x sled pull-push

15- 1 primal push-up to 4 mnt climber

run 300

30 Rope cross https://www.youtube.com/watch?v=R0ssdeCjIRc

250 Row

5 figure 8 run

Crime fighting Spin ( 100 punches w db)

1 min sally pushup

1 min sally squat

1 min reverse of song sally hammer curls (meaning do isometric hold until you hear down)

2x

LIFT

Upper

Bench

2×5 heavy as possible

Bench Press at 60%

30 sec rest

4x

10-12 slow cadence kb incline press

8-12 RDL

3x

8-12 slider shoulder press

farmer walk

10-15 chest to bar jumping pullup

3x

75-75 (max reps 12)

dips

Barbell Curls

Lower

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

do 200 crunches then repeat first section

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

8-12 close grip bench

20 band tricep ext

12 attached band kickback (use low attachment)

3x

15-20 lateral raise

lunges distance

10-3 sec pause squats

3x

20-10

jumping lunges

Happy 4th of July ( workout below)

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

Bootcamp

No workouts at squad today but here is an awesome workout if you need to burn some calories.

https://www.youtube.com/watch?v=3qXeboJEgbA

RED WHITE and BLUE

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

RED WHITE BLUE (Time)

Eccentric moves should be done in 1-4 cadence

(10 Starjumps, 10 Fireworks, 10 Star crunches)

https://www.youtube.com/watch?v=wiqWykMv-64

RED

Renegade Row w pushups 10

Eccentric pullups 5 (mod barbell )

Dumbell Jack press 15

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

White

Wall ball twist on knees 12 R/L

Half burpee 15

Inverted row 10

Tricep pushdown 25

Eccentric Push-ups 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

BLUE

Bird Dog w band 12 R/L https://www.youtube.com/watch?v=8pbutIJkyLE

Lunge w lat raise R/L 20 https://www.youtube.com/watch?v=D_WizcTCmIM

Undergrip row 300m

Eccentric TRX Leg Curl 10

3x

(10 Starjumps, 10 Fireworks, 10 Star crunches)

Fire Training

/in /by

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

CardioFusion

2 min (go hard) on second round go 1 min

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

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

D. Band punches and kicks https://www.youtube.com/watch?v=vdtIu3RSxO0

2x on second round go 1 min

50/10

A. Magellan https://youtu.be/uwE2cR5oK70

B.pledge pushups- slider mnt climber

C. Lunge to SRDL R full 50 sec

Lunge to SRDL L https://youtu.be/ClHDlIZFb7A

D. band upright high pull – jump rope

2x

1 min

A. spin up down

B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo

https://www.youtube.com/watch?v=fBkfnTt9TE8

C. row

D. Band punches and kicks

Reps

15 trx curl w med ball squeeze

15Fire hydrants

15 Super mans w 1 sec hold

2x

LIFT

Upper

Bench

2×5 heavy as possible

Bench Press at 60%

30 sec rest

4x

10-12 slow cadence kb incline press

8-12 RDL

3x

8-12 slider shoulder press

farmer walk

10-15 chest to bar jumping pullup

3x

75-75 (max reps 12)

dips

Barbell Curls

Lower

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

do 200 crunches then repeat first section

12 Bosu single leg slider 12 R/L

8-12 RDL

12 step ups R-L

2x

8-12 close grip bench

20 band tricep ext

12 attached band kickback (use low attachment)

3x

15-20 lateral raise

lunges distance

10-3 sec pause squats

3x

20-10

jumping lunges

Light em up

/in /by

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

Pullups to Failure (AMRAP – Reps)

Reps

12 Bulgarian Split Squat Lunge R-L – https://www.youtube.com/watch?v=qtTyvVHaUI8

20 one trx handed jump squats

25 kb tricep ext

pullups to failure

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

finisher

ladies

divide

40 firehyrdrats R-L

40 low back ext- superman’s

guys

60 bicep curls

60 dips

Broken 7×7

/in /by

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

Pre-Workout

20 low back ext

20 x foam roll glutes

Broken 7×7 (Time)

Do 7 reps and 7 rounds of each letter

A. goblet squat green/yellow

med ball slam

B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM

db curls

C. TRX pushups/ TRX undergrip Rows

D. kb press red/blue

box jump

Reps

[loop attached band]

20 band slider R-L https://www.youtube.com/watch?v=FAzuEebR24U

20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs

25 inside out rope circles

15 lateral raises

20 band over head tricep ext

3x