Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 3 min each station – on whistle A. row – reverse fly B. bear crawl-med ball slam C. spin up-downs D. jab, cross, round house combo – knee strikes https://youtu.be/gCUm8adFKgs 1x 20W-10R A. primal sprint band reverse squats 4x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band and glutes FGB 2 (AMRAP – Reps) A. Inverted Row B Row for Calories [change units] C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg D. KB Swing Green/ Black E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc Bootcamp 2x lat hammer […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Abominable Ladder (Time) 10 close grip push-ups 10 Plank hip taps R+L=1 10 V-ups 10 jumping lunges with twist R+L=1 or (Modify with reverse lunges with a twist ) 10 Monkey Squat then 99999 88888 77777 all they way down […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Cindy Squad (AMRAP – Rounds and Reps) 10 min 5 barbell pullup https://youtu.be/1T8olTFWy8s 10 pushups on knee 15 squats on med ball Level 2 5 barbell pullup feet elevated 10 push up on toes 15 band overhead squats Level 3 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs sled run 1000 m rower 10 liberty steps R-L Yellow/ Red […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Push Test till failure (AMRAP – Reps) do as many pushups until failure ( full range of motion) level 1- knees level 2- toes level 3 – red band around back CardioFusion 40W/10R A. jab cross double knee strike https://youtu.be/nqq7ZXlcjk8 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pull Test till faulure (AMRAP – Reps) Level 1- inverted row Level 2- barbell pull ups elevated feet only! Level 3- actual pullups Reps 12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q 12 hang clean squats or front squats 15/30 15 kb tricep […]
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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Boomerang Test (AMRAP – Rounds and Reps) Add reps from R/L without touching or dropping foot modifier if needed seconds balanced on 1 […]
