Naughty List
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
half way sit up hold on bench (Time)
Level 1 hands on chest
Level 2 hands behind head
Level 3 hand behind head holding 5/10 plate
CardioFusion
30W-20R round 1 go 100 percent row/spin
40-20 round 2 go 80 percent row/ spin
60-20 r3 go 70 percent
40-20 go 80
30-20 go 100
rotate
A spin up
B. row
C. trx jump squats -trx tricep extr2- TRX pushup to 4 trx mnt climber r3- trx curls r4- trx jump squat
D. switch step med ball – rotational thruster 2- lat med ball pass r3- rotational thruster r4- switch step
https://www.youtube.com/watch?v=hDKHYkclhMc
https://www.youtube.com/watch?v=i8tJ25vKzNs
https://www.youtube.com/watch?v=gCtfeQgyRAM
amrap 13 min
12 coal throws (med ball slams)
3x typewriter https://youtu.be/M8be8IaCGD4
reindeer run- band sprint https://www.youtube.com/watch?v=5_I3lIKo1Bo
15 santas bag lift – rope curls https://www.youtube.com/watch?v=25F8Jimue_8
Santa’s 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
Tuesday
10 Landmine SRDL R/L https://www.youtube.com/watch?v=Q2WFdeGrkW4
15 band vertical abduction R/L
3x
30 med ball squeeze
10 kb sumo squat 5-5 sec slow cadence https://www.youtube.com/watch?v=P-fdRaL-5b4
2x
8-12 barbell box squat
8-12 dumbell tricep ext 5-5 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 https://www.youtube.com/watch?v=TmIni_6Z538
15 band tricep pushdown
3x
Thursday
4-8 Bench press 5 sec cadence up and down
15 x cross https://www.youtube.com/watch?v=X391MRc4by0
4x
10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4
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
