Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Front Squat (5 𝐱 10) ◭ Use the grip that best suits you◭ 14 DB Medball Smash FloorPress ▬▬▬▬▬▬▬▬▬▬▬▬ Asymmetric Ladder (AMRAP – Reps) ◭ 15-12 ∎ Pistol Squat [Right] ∎ Double Band Row [ Right] ∎ Side SA Push-up [ Right] ∎ V-up [Right] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP 20:00 AMRAP ∎ 15-20 DB Bench Press ∎ 15-20 KB Tricep Ext ∎ FWD Lunges {2 Turf] ∎ 8-12 Pullups ▬▬▬▬▬ Interval 30 sec ON➜15 sec All Out / 25sec rest/rotate ∎ TRX Rows ➜ TRX Jump Squat ∎ Pushups ➜ Half Burpee ∎ KB […]
Announcements Squad, next week we will have a limited schedule. 24th 12pm Only 25th Closed 26th 12pm Only Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20/10 ∎ Assault Bike ∎ Pushups 4x ▬▬▬ ◭ 3:50 AMRAP ∎ 30sec Wall Sit ∎ 7 Goblet Squats ∎ 3 Burpee ▬▬▬ ◭ 20/10 ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 60/20 A. Assault Bike [ Slow Build up] B. Rower C. Attached Band Squat to High Pull D. Bag Fight E. Agility Turf 2x ◭ 13:00 AMRAP OH Carry [till fatigue] Farmer Carry [till fatigue] 6 Sled Push Pull [Horz Turf] 20 Band Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Tempo Deadlift (4×8 @ 5:0:2) ◭ Natural speed Ascent, 5s Descent [Mississippi’s] ◭ Increase Weight as needed. ◭ Reset Core Brace each rep! ◭ Focus on Hamstring stretch and back stiffness.◭ 12 Jump Squats after each set Bulgarian Split Squat (50 Each Leg) ◭ Hold weight […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Hit a Major Muscle Group [Do both for full body] (No Measure) Legs 1 Turf weighted lunging into 1 turf Low side shuffle into 1 turf sled run 5x Arms 3 Sets of “21’s” on DB Curls then 75 Close Grip Pushups then Alternate 10 BB […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Choose Your Path (No Measure) ◭ Everybody 20/10 ∎ Burpee ∎ Jumping Lunges 3x 30 min time Cap: You Pick : Then Do the Cardio Associated with the muscle group however you like- Break it up or do it all at once before moving to another […]
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 Step Off to Squat (No Measure) ∎ 6 Negative Weighted Step Offs [Each Leg] ∎ 15 Explosive BB Squats ∎ 20 Band Twist [Each Side] 4x Do the squats as soon as you get done with step offs – each round alternate which leg you start […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nightmare (Time) complete all reps in A. before moving to a. A. 50/75 Pushups a. ∎ 5 KB Tricep Extension [5U5D] ∎ 5 Burpees ➜ 4,4 ➜ 3,3 B. 60 Step Ups [Total] b. ∎ 15 Plank Hip Tap [each side] ∎ 15 Wallball ➜ 12,12 […]
