Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Noodles (No Measure) 8 Db overhead tricep ext 20 cossack squats (total) 3x 15 rear delt raises 12 goblet squats (heels elevated) 3x 12 Db curls 8 decline bench press 3x 40sec wall sit 12 hanging knee raises 3x 20 Db lunges (total) Farmers walk (2 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20W/10 W [No Rest, Rotate after 4X] ∎ TRX Bicep Curls ➜Bicep Curl Hold ∎ Sit ups [Anchored] ➜ Sit up Hold 45/ ∎ DB Should Press ➜ Front Rack Hold *∎ Wall Sit ➜ Jump Squats ∎ Med Ball Russian Twist ➜ Squeeze […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL ∎ 20 Spidermans 4x ∎ 15 Fire Hydrants [Each][1s Pause] ∎ 30 Booty Band Skaters [Total] 1x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 7 Minute AMRAP ∎ 30 Band Leg Curl ∎ 10 Booty Banded BB/DB Deadlift ◭ 7 Minute AMRAP ∎ 6 Nordic Pop Up [ I Go , you Go] ∎ 6 Roman Press [ Down Slow] 300 workout (Time) ∎ 25 Pullups ∎ 50 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training DB Strict OHP (4s x 10r) ◭ 4s Descent30 Seated Band Row After Each ▬▬▬▬▬▬▬▬ Back Squat (4s x 15r) ◭ No more than 1:00 rest between sets ◭ Adjust weight so that 15 is hard but possible ◭ 20 Heeltap Crunches between sets▬▬▬▬▬▬▬▬ Reps ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger 4 Min to Complete Challenge, 1 min between stations, ∎ 50 Push Press {go Heavy] ∎ 30 box jumps ∎ Sled Row [2 Turf] [Go Heavy] ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning 30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest ∎ Negative Pull Up ➜ Trx Row ∎ Negative Pushup ➜Thruster ∎ Nordic Ham Hold ➜ Slider Leg Curl ∎ Braced Plank ➜V-ups Challenger ◭ 4:00 to Complete Each ∎ 40 TRX […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval 35W-15R A. Spiderman pushup B. Bruce Lee Right 2x C. Hulk Smash D TRX Supermans [4s hold] 2x E. Batman Raise F. Black Widow Kicks 2x ➖➖➖➖➖➖➖➖➖➖ A. Spiderman Pushups B. Ukranian Twist C. Hulk Smash D. TRX Supermans [4s Hold] E. Batman Raise F. […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training DB/BB Strict Overhead Press (4sx10r (Slow Descent)) Choose ◭ 20 KB Shrugs after each set OR ◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬ DB Bench Row (4x12r) ∎ Between Each Set do 10 SLRDL Each Side ∎ Last Set Only, Do a Drop Set Reps ∎ 20 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Dirty 30 [Non-stop 30s Work, A. ⬇⬇ ∎ Turn Around Med Ball Slam ∎ Shoot Through 2x B. ⬇⬇ ∎ Russian Twist ∎ Med Ball Windmill 2x C. ⬇⬇ ∎ Lateral Jump ∎ Pogo Jump Knee Strike 2x D. ⬇⬇ ∎ DB Rotational Lat […]
