Light em up

/in /by

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

Pre-Workout

IT bands stick

Inner thigh foam roller

Warm-up (No Measure)

Warm up https://youtu.be/ew7Iwpjiqfk
Hip cross

glute bridge

Scorpion

Frankenstein Stein

Sub scapular hold

Ham scoop

rocking Calf raises

torso rotation

Reps

12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q

12 hang clean squats or front squats 15/30

15 kb tricep ext

5 negative barbell pullups/ 5 neg pullups

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

10 SL alt glute bridge 5 sec hold

20 attached pull apart

20 ankle rotations R/L https://www.youtube.com/watch?v=_bSwAqfY_ek

2-3x

Case of the Mondays

/in /by

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

Squad Hip 2 (No Measure)

mid back stretch R

clam shell R

reverse clam shell R

L

hip stretch

sit up toe touches

dolphins

best stretch in the world

Interval https://youtu.be/_wNJcuw63zw

20-10

lateral burpees

jumping lunges

4x

30sec on-10 blast-30 rest/rotate

A. TRX Rows- trx jump squat

B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk

C. KB goblet Squat- sprint in place

3x

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

Finisher

hail-marry pass after login time (if missed 5 burpee penalty)

Gambler

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

Bootcamp

Reps will be derived from number of card

Diamonds band resisted push-ups -pushups

Hearts KB Row

Spades TRX knee tuck

Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges

Joker – trainer Choice

After Card 32

Diamonds burpees w pushup

Hearts TRX Row

Spades bicycle crunches

Clubs goblet squat

Joker – trainer Choice

Dodge-ball

Freeze Tag

Tic Tac Toe

Fresh

/in /by

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

Bootcamp

Start on ABCD then immediately knock out the lower case 20/10 rest/rotate 45 sec after completion of upper and lower case letter-

A. 5 min

16 KB incline Bench (3×3 cadence)

10 gorilla rows 5 sumo squat 2x (do on 45 plate) https://youtu.be/TDsA5_0hmuY

[adjust bench]

a. 20-10

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

kb tricep ext https://youtu.be/EvB81mp8D3k

3x

[45 sec rest]

B. 5 min

sled Fwd Back 4x (horizontal turf)

8/12 bosu pushups bubble up – 3×3 cadence squeeze the bubble https://www.youtube.com/watch?v=BYylpuApRGY

b. 20-10

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

band pull apart https://youtu.be/VEZpJvPrrjg

3x

C . 5 min

10 pullups / barbell pullups

10 hang clean squat or front squat https://youtu.be/Edew5mv3G7I

c. 20-10

bag push https://youtu.be/_bA0MtcG8gg

ALT knee strike

3x

D. 5min

10 trx leg curl

10 TRX pushup

10 Row kick (count kicks)

d. 20-10

Dumbell Snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 4x

L 3x

Reps

15- 20 low back ext

run 400 m ( on round 2 run 200 m)

8 AR press (3 sec hold resistence is key) https://www.youtube.com/watch?v=dIX9IwUg-nE

2 x

Licensed to Burn

/in /by

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

CardioFusion

pre workout foam roll feet -calves

20 ankle rotations

1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3

A. spin

spin w db punches -green db only

spin up

2x

[ 1 purple or 1 black band mid level attachment https://www.youtube.com/watch?v=SBJyQgKEZTA ]

B. lat shuffle cone touch R- L swap at 30 sec

primal sprint – band bound

hinge to high pull https://www.youtube.com/watch?v=9po6Cx-cmuw

2x

C. suicide

sprint to med ball 10 med ball slam- sprint to start

sprint to db 10 renegade row slow – sprint to start (no pushup)

sprint to wall ball 10 press situps – sprint to start

Section 2

A. Row 250

B. Spin 1 min up/ 1 min down

C. band twist 20 R/L

20 wall ball

3x

Erbody

finisher 30 supermans

hold plank for 1min

30 crunches

LIFT

Squats high box 90-95 % for 5 reps

Drop weight to 60% for 8-12 low depth (medball if needed)

dips to failure (dips, band assisted, band resisted w feet on ground)

5x

12 R/L band vertical abductor cadence 3 up 3 down https://www.youtube.com/watch?v=EB1wGv8MZN8

8-12 incline bench barbell rows

4x

quickly as possible

10 seated bench db jump squat

5 kb triceps 3 up 3 down cadence

10 lat raise

5x

fwd back sled until failure 150/200 – compete ! record number on white board

20/10

bag push (make sure bag is on the wall) https://youtu.be/jTAVw-vmV9w

knee strikes R/L

4x

Christmas Tree

/in /by

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

PM sessions are ON -At home workout below

/in /by

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

Amrap https://youtu.be/dBmgRAivtTQ

Hurricane

10min amrap

Row 250

10 knee strikes R/L

10 roundhouse kicks R/L https://youtu.be/_7qutZ2WgZo

30 Attached band press

30 Bosu lateral shuffle https://youtu.be/PDq1vupws5M

30 bosu mnt climber

10 min amrap

A. 3x 180 bag https://youtu.be/Ohzst4O_G2w

B. Shuttle run 5 x

C. 3 Bosu complex https://youtu.be/A_z2qnnazkY

D. 15 band side Plank row r-l https://youtu.be/zQpCAnbcbOU

Spin 1 min

10 min amrap

20 bag push (do this against a Wall) https://youtu.be/jTAVw-vmV9w

20 jab cross duck

10 Bosu burpee https://youtu.be/8N-Jpyl2wVM

Row or spin 1 min your choice

10 Kb tricep etc Shuttle run 3x https://youtu.be/0wX31m10NwQ

Finisher

Kb raise or plate raise https://youtu.be/4d1PFFlbL5o

40 bicycle crunches rl=2

Run 250

2x

Abominable Ladder (Time)

10 close grip push-ups

10 Plank hip taps R+L=1

10 V-ups

10 jumping lunges with twist R+L=1 or (Modify with reverse lunges with a twist )

10 Monkey Squat

then 99999

88888

77777 all they way down to 0  quickly as possible

Here is a video with all the moves http://www.youtube.com/watch?v=nwpQRclVNA4

LIFT

Block Bench 95 % for 5 reps

drop weight bench w/o block at 65 do 8-12 reps (stop 1 rep before failure )

10 BSS lunge 3-3 cadence

10 w 1 sec pause barbell glute raise on toes

3x

8-12 behind neck pullups

12-15 incline bench reverse fly

10 trx leg curl

15 barbell RDL @ 65%

3x

15-20 band push down

15-20 preacher curl

barbell squat Drop Set ( 5 heavy box squat 90%/ Drop to 65 percent w/o box for 8-12 )

3x

20 scoops (hold onto racked barbell w weight if lower back is effected) https://www.youtube.com/watch?v=xSunE544nBM

30 calf raises

3x

SGT CARTER

/in /by

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

Bootcamp

Memorial workout for SGT Carter

(Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete )

Amrap -10 min-

A. 10 Trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80

B. 10 Prisoner lunges R+L =1 https://youtu.be/mZgtySeh64Q

C. 10 Kb squat press

D. 10 R/L Wall ball twist throw https://youtu.be/uPvNMpLNGxc

– Interruption with siren @ 2min and after the 10 min amrap – Siren SOUND https://youtu.be/1G9mNBUymP8

15 Handcuff -v-ups

4 full burpees

200 m Run Chase

[zip down TRX]

AmRap -10 min –

A. 20 Gorilla row https://youtu.be/TDsA5_0hmuY

B. 20 Pledge pushups

C. 15 Trx knee tuck

D. 15 Prisoner squats https://youtu.be/mZgtySeh64Q

– Interruption with siren @ 2 min and after the 10 min amrap –

Handcuff -v-ups 15 air force

4 full burpees

200 m Run Chase

Reps

15 band tricep kick back

turf and back R/L SA walk https://youtu.be/4qMk1FMjcZw

15 low back ext

30 trx alt bicep curl

3x


threshold

/in /by

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

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp

20-10

A. overhead squat https://www.youtube.com/watch?v=E9_Wy8NDDHA

attached band row

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

B. 20-10

trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE

TRX pushup

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

C. 20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place on trampoline

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

D. 20-10

bosu mnt climber platform

alt rope wave w knee on bosu

4x

2 min ALL OUT EFFORT of choice.

Run 400 , Spin, band sprint 3x or row 500/650 m

45 sec recovery

Immediately go to 2 min blitz (swap ever 25 sec)

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

BW thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher

20 weight low back raises

reverse sled drag https://www.youtube.com/watch?v=CTue6OvzkCo

20 band triceps ext

30 rope slams

2x

Filthy 50

/in /by

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

Pre-Workout

MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8

MR hamstrings foam roller

Filthy 50 (Time)

50 Box jumps

50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog

50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit

50 steps Walking Lunge 10dbs/20dbs R+L=1

50 TRX knee tuck slow 1-1 cadence https://youtu.be/Mw-D5ahSQxg?t=142

50 kb Squat press 26/35 (more press does not have to be deep squat) https://youtu.be/R4NvCxyyuss

50 Back extensions https://youtu.be/GtOtjmUgWQg

50 Wall ball shots ( deep squat)

50 Burpees w push up https://youtu.be/zqcN3oPwiOM

50 R/ 50 L SL box jump https://youtu.be/Kk3SCJwKSSg

Reps

optional finisher

(arms abs)

15 band situps https://youtu.be/V3CDdoEotX8

20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4

3x

OR

(legs)

10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)

10 trx leg curl https://youtu.be/Z0Lpo0UGZhA

2x