Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40-20 rope in out winged push ups https://www.youtube.com/watch?v=62x-4qKAq5o (last 10 sec wide grip push-up) attached band row(squat row last 10 sec ) wall ball 3x Challenger 45 KB Row R-L 60 KB Swings row 500 m 40 box […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 shoulder external rotation R/L 20 low back ext with stretch Abs of Steel (No Measure) 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x only 10 sec on round 2 Run 200 20sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVC pipe IT bands and calfs 20 x CardioFusion 2 min on whistle Spin up down gorrilla crawl – med ball slams (use small ball if possible) https://youtu.be/KyR0DBAFBiE primal sprint/ pushups bosu mnt climbners – bosu platform squats https://youtu.be/_7E9KmDsrbQ […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice https://www.youtube.com/watch?v=kDpF7UZCCog do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU tabatta squad (AMRAP – Reps) Tabata Rower (Calories unit) 5x Rest 1 minute full Burpee 5x Rest 1 minute Tabata Goblet Squat red/black beast mode purple/ blue 5x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 external rotation R-L https://youtu.be/RWrhsd1Nsr4 20 face pull foam roll hamstrings Who will drop first? A farmer walk crunches at failure B halfway situp hold mnt climber at failure C weighted wall sit jump squats at failure D half […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg 10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE 20 alt […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 90 sec W/ 15R A. rower reverse grip B. band lateral R-L black/purple (explode out slow step in) C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x PVC IT band 20x foam roll upper back 30 up and over I’ll Be Back (Time) Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8 10 Push-ups […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap ever 30 sec) A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo B. reverse spin- spin hill – sprint- up downs every 5 sec C. band tricep pushdown – skaters – overhead tricep ext – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find target that you can barelt touch fuly extened after a jump Warm Up 4 (No Measure) https://youtu.be/Edcw3tgCq28 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations Interval https://youtu.be/_wNJcuw63zw 30W-20R on […]
