Cindy Lifts

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

Pre-Workout

Holiday Hustlers Fit 3D scan and weigh in separately

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

guy warm up set of bench

ladies 30 heel touches abs – 30 bicycle- 30 crunches

LIFT

10-12 landmine undertaker row R/L https://youtu.be/YmboaqtRxHs

strength 3-6 bench press https://youtu.be/rbNJqbRkbc0 or Tone 12- 15 band kick backs https://youtu.be/gKKDgArjwFo

3x

Deloaded Squat 10- 8-6-4 ( 4 x total adding weight in sets 2,3 and 4 ) https://youtu.be/_rh_CEGYs6Y

12-15 Band Resisted Sit up (locked legs) https://youtu.be/V3CDdoEotX8

4x

extra credit *

30 R/L split

glute raise https://youtu.be/DPbYbbyTIGE

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

400 m lunge (Time)

L1 – Reverse sled pull 10x

L2 – BW lunges

L3 – 10/20lbs dumbells use wrist wraps or vest

Post T-DAy Calorie Killer

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

Bootcamp

20/10 8x 45 sec break

A Row 20/10 8X

B AMRAP Wall sit 30 sec -7 GOBBLE SQUATS- 3 full burpee

C Spin seated sprint 8X

D Trx row – jump squats 4X

E AMRAP10 Slider leg curls – 15 kb swings

F Sit ups – wall ball 4X

G AMRAP 10 KB rows R-L/ 5 6 inch reverse crunch 3 sec hold- 3 knee tuck amrap

https://www.youtube.com/watch?v=5VTVQo84oNs

H ROPE CIRCLES – IN OUT JUMPS 4X

2 MIN

GOBBLE HOBBLE – HIGH KNEE RUNS EVERY TIME COACH SAYS GOBBLE – DO 1 BURPEE

OR

INDIAN RUN – Get in a single file line outside and start jogging at an easy pace. Have the person in the back of the line run to the front of the line, taking lead of the group. Once they’re in front, have the person who is now last in line run to the front. Continue this pattern. (may need to separate into faster groups)

T-Day work OFF

if you ate………

potatoes – 1 min plank

any dessert – 5 sleds

dressing- 30/45 pushups

turkey – 30 jack press

any type of casserole dish 10 lat burpees for each

pie or desert – run 800

ham- 50 Russian twist

Home workout No classes at Squad

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

Bootcamp

Depletion After Cheat meal

https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be

Depletion Workout (done after fasting before 1st meal)

Reps: 10, 20, 30, 20, 10

Moves:

Body weight Squats

Push Ups

Sit Ups

Do 10 Squats, then 10 push ups, then 10 sit ups. Then do 20 of each, then 30 of each, then 20 again, then 10 again.

Depletion Workout option 2

10 Full burpees- Sprint 100 yards 4x

alternate between run, walk, lateral shuffle agility for 20 min

Home workout – HAppy Thanksgiving

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

Bootcamp

Ignition Workout

https://www.youtube.com/watch?v=-KCKVcwU1Tk&feature=youtu.be

right before cheat meal

90 sec pushup hold or wall press

90 sec wall sit or weighted wall sit

90 sec bent over row hold

Floor Blast

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

LIFT

6-8 Floor press https://youtu.be/rbNJqbRkbc0

10-12 Retraction press https://youtu.be/ZdMTY6V9p10

10-12 Reverse flys

3x

6-8 w1 sec pause Landmine Bent over Row https://youtu.be/DcCurXzoge4

10-12 DB pullover https://youtu.be/_oqq1XAVjy8

Dips Rest Pause 6-8 reps on 3rd last set do 6-8 rest 20 sec do 4-6 rest 20 sec do 2-4 reps

3x

Rest Pause set https://youtu.be/Iw2FDkV3zx0

extra credit

20 supermans https://youtu.be/EcmKo7cAqd8

Blast (Time)

12 Pullups

15 Kb squat press 35/18

Run 800

12 Pullups

15 Kb squat press 35/18

Run 400

12 Pullups

15 Kb squat press 35/18

Run 200

Gotta Work the Wheels

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

Pre-Workout

MR release – quads glute

LIFT

8-12 Box Squat https://youtu.be/cOFOZSI8vrE

12-15 w 1 sec pause Band glute bridge https://youtu.be/rXtZxmyKwik

10 Landmine situp https://youtu.be/SE-4RiVNJLo

3x

Reverse sled drag (1.5 X BW) https://youtu.be/zG66dr9Clo8

12 Sissy squat (slow) https://youtu.be/Xj328uAsXs4

24 Landmine twist https://youtu.be/ndtohBr8sgI

3x

12 curtsy lunge R/L https://youtu.be/8JPLzaNhbNc

8 Band AR press (2 sec pause)

2-3x

Extra credit

20 tri crunch https://youtu.be/-1NDlVXEAqM

Interval https://youtu.be/_wNJcuw63zw

20/10

Med ball slam https://youtu.be/FUG1Y8u-fZc

Goblet squat

4x

Magnify

/in /by

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

Interval https://youtu.be/_wNJcuw63zw

30W-5R-30W – 15 sec rotate

12 Wall ball twist R-L https://youtu.be/uPvNMpLNGxc

Band step back Row – tricep overhead ext

Evade Strike R,L knee / Evade Lateral https://youtu.be/47XjczhP14k – https://youtu.be/lNAjYCiouxk

Bench side raise R-L https://www.youtube.com/watch?v=JFyJfI785jc

Rope waves reverse lunge- rope switch step https://youtu.be/gOkNuVjNYYQ https://youtu.be/GNxm_dVr0-k

3x

Put ropes up

Reps

14 ALT curls knees on bosu

20 Scissor slider https://youtu.be/z9a8sGT6elA

2x Sled Run ¾ of turf (save other ¼ turf for scissor sliders )

2-3x

Row or run 250

8-12 Dips / 8 reps db tricep ext (3×3 cadence)

15 Core Stick Band Curls

2- 3x

Stretch

FOWYGT

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

Amrap https://youtu.be/dBmgRAivtTQ

Find out when you get there :)

pull n push

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

LIFT

bench press 6-8  ladies alt 25 band tricep pushdowns

15 vertical band adduction R-L https://youtu.be/v7MAF1Xu7Ug

8-12 landmine bent over row  (1 sec pause) https://youtu.be/DcCurXzoge4

3x

Sea saw DB BENCH press – burn out with double press

12-15 kb row R/L

20 attached bandpull apart

3x

extra credit

30  floor wipers https://youtu.be/Hh1JlmWQ2_w

30 trx mnt climbers

2x

Interval https://youtu.be/_wNJcuw63zw

dirty 30  (30 sec W-30W-30W-30W – 30 R)

lateral shuffle

 full burpee 2x

dirty 30

goblet squat  (press/ squeeze handles of kb on way down to ingage inner chest)

band decline chest press 2x

then again for total of 4x through

fun run 800

The Test

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

Interval https://youtu.be/_wNJcuw63zw

20sec pulsating side plank R then hold side plan 20 sec

L

plankster on command https://youtu.be/G1NgVYQIyIk

40W-20R -swap moves last 15 sec

A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc

B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o

C. attached band row -squat row

D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc

3x

25 secW-5 sec R

A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o

C, D band kickback R/L https://youtu.be/OV3jgMRA3V0

2-3x

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 hops

C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4

row 500 m

blitz 2 min