Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ◭ 7:00 AMRAP ∎ 16 Dips ∎ 16 V-ups ∎ 32 Bicycle Crunches ▬▬▬▬▬▬▬▬ ◭ 7:00 AMRAP ∎ 15 Partner Rope Curls ∎ Band sprint [2 Turf Per Person] ▬▬▬▬▬▬▬▬ ◭ 7:00 AMRAP ∎ 15 OH DB Tricep Extension ∎ 45s Reverse Assault Bike ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift➜RDL (4s x 8r) ◭ Each DL➜RDL= 1 rep. ◭ Goal is to complete each set unbroken. ◭ Deadlifts are Tap & Go. ◭ Brace core each DL.◭ 30s Hollow Rock Hold between sets. ▬▬▬▬▬▬▬▬▬▬▬▬ Deep Pulse Lunge (8s x 10r) ◭ 10 each leg. Increase […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 30W/30W 2x each round ∎ Attached Band High Knees ➜ Banded Step Back Row ∎ Assault Bike [Max Effort] ➜ Pace ∎ Lateral Shuffle ➜ Med Ball Slam ∎ Wall Ball ➜ Switch Step Pass ▬▬▬▬▬▬▬▬ ∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬ ◭ 35W/10R/25s […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 7 Minute AMRAP ∎ 30 Band Leg Curl ∎ 10 Booty Banded BB/DB Deadlift ◭ 7 Minute AMRAP ∎ 6 Nordic Pop Up [ I Go , you Go] ∎ 6 Roman Press [ Down Slow] 300 workout (Time) ∎ 25 Devil Press ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training EMOM ◭ 10:00 EMOM ∎ M1: 10-15 Decline DB Bench ∎ M2: 8 Single Leg RDL [Each Side] ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 EMOM ∎ M1: 12-15 RDL ∎ M2 10-15 Dips ▬▬▬▬▬▬▬▬▬▬▬▬ Interval ◭ 40 Sec Work / 20 Rest ∎ Rope Alt Waves ∎ Box Jump […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning [30W/5R/20W[arrow]/30R] x3 each ∎ Negative Pull Up ➜ TRX Row ∎ Negative Pushup ➜ Thruster ∎ DB Hamstring Iso Hold ➜ Slider Leg Curl ∎ Negative Weighted Decline Sit-ups ➜ V-ups ▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 to Complete Each ∎ 40 TRX Supinated Grip […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L = 1] ╸ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 24:00 AMRAP ∎ Partner Band Lateral Shuffle [2 Turf] ∎ 12/20 Hand Slap Pushups ∎ Partner Band Sprint [1 Turf] ∎ 10 Partner “L” Situps [3s Descent] ∎ Partner Sled Row [2x Each Person] ∎ 5 Keg Toss [1 Tosser & 1 Runner] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Warm-up (No Measure) ◭ Only rest after completing both movements. ◭ Pick 4 of the following. Superset (4 Rounds) ∎ 10 Pendlay Row ∎ 7 SA DB/KB Hang Snatch ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 Pullup ∎ 10 Pushup ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 SA […]
