Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll calves and upper back 20x Bootcamp 25 W-5R A. band reverse prisoner squat band chest press 4x 30 sec to rotate B. db or kb snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 15/30 minimum L 4x 30 sec to rotate C. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 90 sec W (swap at 40) lat step – bench half burpee rope punches – hip toss inner thigh rower R- L trx bear hug– trx pushups 3x 12 min Amrap in out TRX run 2x army crawl turf […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back ext with stretch band pull apart up and over foam roll glutes Kettlebell Hell (Time) 15 KB Row R-L 26/53 25 KB swings 35/53 run 200 yards 3x 10 kb squat press 26/53 10 TRX leg Curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll inner thigh LIFT 40% of max MTWI (add 1 rep every min ) A. band and db bench press 8-9-10-11-12-13-14-15 on last min you have 1 min to complete the 15 MTWI (add 1 rep every min […]
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 https://www.youtube.com/watch?v=tPKkqiKTJb4 Bootcamp 4 min challenge A. 50 kb squat to high pull- 50 sit ups med ball b knees 1 min blitz 4 min challenge B. pushups 60-75 box jump 40 1 min blitz 4 min challenge C. 30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout KETTLEBELL HELL Revisited (Time) 10 KB burpee to high pull 35/62 https://www.youtube.com/watch?v=eMONSXS28xo 10 kb squat press 26/53 20 med ball step ups run 200 2x band twist 20 R-L 15 kb sumo to high pull black/ double red db or […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre workout foam roll feet -calves 20 ankle rotations 1 min each station in B swap and 30 secs for 1st and 2nd movement C is a 6 min amrap that switches at min 3 A. spin spin w […]
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 LIFT 24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY 10 heavy high box squats 8-12 bench press 3x 8-12 military press 20 sec front rack hold 8-12 undertaker row 3x 1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g 5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4 reverse fly with […]
