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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 5 min each station – A. row 300 – 30 band punches – row 200 – 20 pull apart B. 30 Russian twist – gorilla crawl-10 wall ball gorilla crawl to start https://www.youtube.com/watch?v=4gefI_WAtXQ C. spin up-downs- hill- reverse D. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up Warm Up Hips (No Measure) sit-up toe touch iron cross butterfly glute raise hip flex-or stretch sub-scapular push ups chest stretch monkey squats Pullups to Failure (AMRAP – Reps) Interval https://youtu.be/_wNJcuw63zw A. Strength 10 Pullups (failure 1 st […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT warm up row 300 / foam roll hamstrings upper back do these to wake up hamstrings 8 R/L Single leg curl https://youtu.be/4-C-zX-5pgs 12-15 deadlift RDL 12-15 undertaker row R/L 4x 12-15 bench press 10 plate press https://www.youtube.com/watch?v=5wGyxskfbx4 8-12 wide […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 foam roll glutes R-L 20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg Bootcamp 40W/20R Burpee to rope slam 1/7 (no pushup) Bound( width turf) high knees backward Trx row alt pullapart band Y press – squat […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotations practice rower lunge LIFT Tuesday squats 15 @ 65% crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3x 12-15 barbell tricep ext split squat lunges 10 R-L (3-3 cadence) 4x 8-12 behind neck pull-ups (1 sec-hold at top) 30 sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Comrade (Time) 7×7 Team You go I go per movement 7 full burpee 7 overhead squat 7 V-ups 7 barbell pullups 7 Sumo High pull black/green 7 atomic Pushup/pike MOD slider atomic- pushup 7 Squat Press (go 5-10lbs heavier than […]
