Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (10,10,8,8,5,5) ◭ Brace core each DL.⇳ Pick ONE ⇳ Plate Cleaver (10,10,8,8,5,5) ▬▬▬▬▬▬▬▬▬▬ Chin-ups ▬▬▬▬▬▬▬▬▬▬ Barbell Hip Thruster ◭ MAX EFFORT!!! 4x▬▬▬▬▬▬▬▬▬▬ Finisher ∎ 15 Sled Curls ∎ 15 Rear Delt Fly ∎ 15 Heavy Pulsing Lunges [Each] ∎ 15 TRX Bear Hug 2x Good4u […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10s Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 Challenge ∎ 50 Sit up Medball Squeeze ∎ 50 Wall Ball 1:00 Coach Blitz ▬▬▬▬▬▬▬▬ ◭ 4:00 Challenge ∎ 50/60 Jumping Pullups […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Back Squat (5 x 5) ◭ Work up to a hard weight ▬▬▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ▪️50 Band Pullapart [Unbroken] ▪️50 Air Climber [Each Side]▬▬▬▬▬▬▬▬▬▬ Strength ∎ 12 Medball Incline DB/KB Bench [Supinated] ➜12 Decline Bench DB/KB ➜12 Flat DB/KB Bosu 3x ▬▬▬▬▬▬▬▬▬▬ Finisher ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Team work ◭ BUY IN ∎ You and your partner, SA Front Rack Carry the Baseball Field/Park ∎ 20 Syncro Alternating Thrusters [Total] ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength] ◭ Use Boards to keep count. Strength: ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 2:00 Each [30s Movement Switch] ∎ 3 Alternating Plank Pull ➜ Situp Get Up ∎ Core Stick Lunge Twist ➜ Paddle ∎ Behind Head Throw ➜ Jumping Slam ∎ Coaches Agility ➜ Agility 3x ∎ Coaches Choice Abs ▬▬▬▬▬▬▬▬▬▬▬▬ Beat the Clock (AMRAP – […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Warm-up (No Measure) ◭ Only rest after completing both movements. ◭ Pick 4 of the following. Superset (4 Rounds) ∎ 10 Barbell Bench Row ∎ 7 SA DB/KB Hang Snatch ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 Pullup ∎ 10 Pushup ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 TRX Leg Curl ∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight] ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 2:00 each swapping every 30s ∎ Roundhouse Right ➜ Punch Combo [2x] ∎ Assault Bike ➜ MedBall Slam [2x] ∎ Lateral Shuffle [booty band] ➜ Plank Jack to Leg Lift [2x] ∎ Banded Warrior R ➜ Band Twist R [ 2x ] ∎ Lunge […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training TRX Vs KB (Time) ◭ Complete as Efficiently as Possible! ∎ 15 TRX Leg Curl ∎ 12 Overhead Reverse Lunge [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 Atomic Pushup ∎ 16 KB Row [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 TRX Inverted […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Roll IT band SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 A. 10/13 Pulse Pushup ➜ Jumping Lunges 2x B. 30 KB Swings ➜ Core Stick Rotational Press 2x C. 60 Toe Taps ➜ Speed Punches 2x D. 30 Russian Twist ➜ TRX mnt climbers(slow) 2x E. 15 Box Jumps […]
