Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40-20 A. rope in out B. winged push ups (last 10 sec widegrip pushups) C. attached band row (last 10 sec squat row) D. wall ball 3x https://www.youtube.com/watch?v=62x-4qKAq5o https://www.youtube.com/watch?v=rOX1ML3sZmc Challenger 4 min to compete each station split reps […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer Pre-Workout 15 leg lifts 5 KB hold 2x Interval https://youtu.be/_wNJcuw63zw 40-20 snatch https://www.youtube.com/watch?v=X_-Q77POxMM R-L or squat press R-L Primal band Row https://www.youtube.com/watch?v=iGL-yliwZEY&list=PLSSw_L0vYTpMIai37lEuOdmtTQZ3-a7re&index=3 lunge to pull apart https://www.youtube.com/watch?v=vpQtSYPQLlg KB Row R-L 2x Punisher 20 min amrap (AMRAP – Rounds and Reps) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice landmine RDL TRX superman https://youtu.be/def8bUJpXlM TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM rope pass https://www.youtube.com/watch?v=VSThSAHdYGU 180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85 guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27 40Work /10 Rest […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A. trx jumpimg lunge /trx row 3x B. Step Jump / close grip pushup 3x C. goblet squat / med ball slam 3x https://www.youtube.com/watch?v=r90WzgoOpQE Grinch (Time) 53 burpees for the 53 years of hate 1x cindy loo […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BAG SS LUNGE R L TRX pushup 3x B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es L KB swing 3x C. Band vertical Abduction R L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 25W/7R A. (25 Work) band upright row https://www.youtube.com/watch?v=zyR3bXveRT0 OR KB upright row 7 Rest (25 sec work) wall ball 2x B. primal row https://www.youtube.com/watch?v=iGL-yliwZEY bosu med ball crunch https://www.youtube.com/watch?v=JN28BvDP0yA 2x C. attached band chest press kb jump squat […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice pushup jack foam roll upper back Jack the Ripper (Time) A. 20 gorilla row Red/ Green https://youtu.be/TDsA5_0hmuY 20 battle jack (ropes) 3x B. 10 Lunge Jack R/L https://youtu.be/pQijh9zk0fY 10 Bosu SA press R/L yellow/ red https://youtu.be/ePbqckmsWv8 3x C. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Girls Quad killer- high volume Guys – high volume upper body CardioFusion 50-10 pushups-frog jumps ab run- mnt climbers walk it out pushups lateral touch n jump BW RDL R-L https://www.youtube.com/watch?v=rF6An6fQSdk 2x Save me 300 yard Run- Row machine 6 […]
