Beat the clock

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Beat the clock

Pre-Workout
10-15 low back EXT
low back stretch 30 secs
https://www.youtube.com/watch?v=GtOtjmUgWQg

30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk

coach KB swings

Push-up gauge for Beat the Clock
If you can do more than 20 perfect push ups stay on toes
10-15 primal setup
10 or less go knees

LIFT
bench press
SS lunge
5-4-3
3x

dips
sissy squat

trx tricep exy

2 min blitz
furpee- BE thrusters- half burpee- mnt climbers -vups – bicycles

Beat the Clock (AMRAP – Rounds)
30 sec to win it (start an exercise every 30 sec, add a rep every round)

Round 1
8 swings Green/Black
8 push ups
8 Front squat 2 Purple/ 2 red
4 burpees

Round 2
9 swings
9 push ups
9 Front squat
5 burpees

round 3
10 swings
10 push ups
10 front squats
6 burpees
and so on till it no longer possible

round 4 11/7
round 5 12/8
round 6 13/9
round 7 14/10

record completed number of rounds
4 solid, 5 great, 6 elite, 7 max

Uphold

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

LIFT

8-12 RDL https://youtu.be/eF1BpS_s-QU

12 R/L Band Step ups

Trx lucky 4 curl and face pull https://youtu.be/aOFGo_Uk4fM

4x

12 band glute kick back

2x

15- 20 low back ext

extra credit do another set *

12 band glute kick back https://youtu.be/DG3wtTH-FZ8

low back ext https://youtu.be/GtOtjmUgWQg

Uphold (Time)

turf and back R /L Liberty Walk 20/30 https://www.youtube.com/watch?v=GWpOUyoZBng

12 DB snatch 25/45 https://youtu.be/eF1BpS_s-QU

Run 500

row 250 https://youtu.be/4oIP4yGiEJ0

sled drag one way 150/245 https://youtu.be/rZHbZn18Efo

3x

Challenge for change

/in /by

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

Warm-up

finish w abs

LIFT

5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk

deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y

4x

500 challenge (Time)

50 prisoner squats

50 pushups

25 slider leg curl

50 trx knee tuck (ab motion)

25 jumping pullups

50 Situps med ball in between knees

25 slider leg curl

25 med ball slam

25 close grip pushups (chest to block)

25 trx wide grip Row

50 squats

25 jumping chin ups

50 landmine twist

25 box jumps

Punch Christmas in the face

/in /by

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

CardioFusion

40W/10R

A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8

B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs

C. band assisted pushup clap for advanced)

D. plankster

E. thruster

F 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. shuttle run

E. spin seated w db punches (mid to high tension) 3/5 lbs

F. 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

Christmas Tree

/in /by

Christmas Tree

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 )
sled run
1000 m rower
10 liberty steps R-L Yellow/ Red
10 pullups or barbell pullups

Round 2 (20)
L3 atomic push-up or L2 push-up on toes L1 Primal pushups
jumping pull-up
decorations carry (farmer walk 20 drops)
multi- D lunge curls 15-25

Round 3 (30)
jumping pullup
slider leg curl

KB squat to high pull black -blue

Round 4 (40)
KB swing (red-purple)
Attached band press

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

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

Christmas Tree

/in /by

Christmas Tree

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 )
sled run
1000 m rower
10 liberty steps R-L Yellow/ Red
10 pullups or barbell pullups

Round 2 (20)
L3 atomic push-up or L2 push-up on toes L1 Primal pushups
jumping pull-up
decorations carry (farmer walk 20 drops)
multi- D lunge curls 15-25

Round 3 (30)
jumping pullup
slider leg curl

KB squat to high pull black -blue

Round 4 (40)
KB swing (red-purple)
Attached band press

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

Lift Ladder

/in /by

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

Warm-up

DB or kB halos

Sub-scapular pushups

Front raises

Drivers

Hamstring hands

Scoops

Frankenstein walks

LIFT

6-8 band resisted bench press

12-Bosu ALT leg curl then 6 double https://youtu.be/g_gPx29PD54

12 Facepull 1 sec pause

3x

10-12 incline db press (3 sec neg, explode up)

8-12 RDL

20 band pull apart

3x

12-15 kneeling landmine press https://youtu.be/ws9-Vgzc-k8

12 SS lunges R/L https://youtu.be/G8ITj6LGoWQ

3x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

20 low back ext

sled run

3x

Santa- Elf

/in /by

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

60/20

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

2 min blitz

(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

Punch Christmas in the face

/in /by

Punch Christmas in the face

CardioFusion
40W/10R
A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8
B. ALT band resisted step up https://youtu.be/pL8KT5UjAfs
C. band assisted pushup clap for advanced)
D. plankster
E. thruster
F 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. shuttle run
E. spin seated w db punches (mid to high tension) 3/5 lbs
F. 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