Action Figure Body

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

LIFT

bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent

10-12 landmine (meadow row) https://youtu.be/agjtIltW8Cw

3x

20 attached band pull apart

10 chin-up (Control on way down)

12 plate press https://youtu.be/iGfowzhbTPA

3x

6 declaration then 6 reps landmine shoulder press R/L https://youtu.be/TeHLgF6WyJU

10 standing slate raise https://youtu.be/UFMgny8tySk

10-12 bench batwing row 2 sec pause https://youtu.be/XwZVNd4nHao

3x

20/10

rower 6x

burpee 6x

spin (seated sprint med tension ) 6x

squat day

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

LIFT

8-12 nordic w trx https://youtu.be/twEv7xtaNpM

8-12 squat

12-20 bar leg lift https://youtu.be/PnwKpalgIhs

4x

40 band resisted bicycle https://youtu.be/ljYMFGuDgeQ

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

sissy squat https://youtu.be/Xj328uAsXs4

3x

10 trx leg curl https://www.youtube.com/watch?v=Mw-D5ahSQxg

6 trx L situp https://youtu.be/S2CZel3Y6yA

3x

SS lunge holds

5-4-3

Death by Wall Ball (AMRAP – Reps)

Start with 12 Wall Ball shots add 1 rep every round

Score the reps of last completed round

Be Happy

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Be Happy

LIFT
8-10 Landmine row R/L
8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk
3x

5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk
6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU
15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3x

Go Faster pace with this sequence
15-20 band/db pull apart https://youtu.be/uMUB2xrstyA
12-15 band upright row https://youtu.be/bi1gyj2pPXs
20 bench side raise R/L
2x

10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs
Run 800- 300-200
3x

(run the 800 hard as possible, but be happy, grateful that you have legs to run )

800m Run (Time)
Max Effort 800m Run

Nightmare before Christmas

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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

The Part That Counts

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The Part That Counts

CardioFusion
1:45 min 45 sec each move last 15 sec do (______) all out

A. Bosu Skaters – bosu squats (pushups) https://youtu.be/7BdfXEwQ3so https://youtu.be/593dZ1aU9Do
B. Core stick rotational press R-L (touch n jump) https://youtu.be/I7V9R7YJrVw
C. Reverse Spin seated – Fwd Spin Hill (seated sprint)
D. Band resisted lat shuffle with touch switch to deceleration halfway through 45 sec R/L (high knees ) https://youtu.be/TjugbV3zMNI
E. R L knee combo R-L – ( haymaker ) set up against wall
2x

Reps

A. 20 R/L Band slider inner thigh https://youtu.be/FAzuEebR24U
B. SA Farmer Carry R (turf and back) https://youtu.be/4qMk1FMjcZw
250 row
SA L
2x

C. 12-20 Seated Alt DB curl (use box)
D. 12-20 Low back ext w twist https://youtu.be/QGb0jGkGhY8
12-20 Trx tricep ext
3x

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

boom

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

LIFT

6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent

12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q

4x

BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7

15 vertical band adduction R/L

3x

Bootcamp

12 jumping pullup (chest to bar) mod trx squat row

12/ 15 incline db bench press

sled row

12 R+L=1 russian twist

12 wall ball

3x

1 min intervals

punch combos

Spin

Stretch

30 bw supscapular raises

ankle cross stretch

trx hip stretch

hip flexor

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

Through Thick and Thin

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

Warm-up

hamsting w band

bird dog

chest stretch

hip back rotation

torso rotation

rocking ham

kb rdl

LIFT

erbody

6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c

3x U go you go

14 min amRap

10-12 RDL

6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU

15 core lat pull down https://youtu.be/6Gv3cq0QnZE

pass off barbell curls (2-2, 4-4, 6-6 till failure )

fun run

pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )

Save Me

row 200

db lat raise

3x (if rower are full spin hill 20 db raise )

15 bench low back ext

15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8

3x

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