Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 2:00 Each [30s Movement Switch] ∎ 3 Alternating Plank Pull ➜ Situp Get Up ∎ Core Stick Lunge Twist ➜ Paddle ∎ Behind Head Throw ➜ Jumping Slam ∎ Coaches Agility ➜ Agility 3x ∎ Coaches Choice Abs ▬▬▬▬▬▬▬▬▬▬▬▬ Beat the Clock (AMRAP – […]
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 Barbell Bench Row ∎ 7 SA DB/KB Hang Snatch ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 Pullup ∎ 10 Pushup ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 TRX Leg Curl ∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight] ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 2:00 each swapping every 30s ∎ Roundhouse Right ➜ Punch Combo [2x] ∎ Assault Bike ➜ MedBall Slam [2x] ∎ Lateral Shuffle [booty band] ➜ Plank Jack to Leg Lift [2x] ∎ Banded Warrior R ➜ Band Twist R [ 2x ] ∎ Lunge […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training TRX Vs KB (Time) ◭ Complete as Efficiently as Possible! ∎ 15 TRX Leg Curl ∎ 12 Overhead Reverse Lunge [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 Atomic Pushup ∎ 16 KB Row [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 TRX Inverted […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Roll IT band SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 A. 10/13 Pulse Pushup ➜ Jumping Lunges 2x B. 30 KB Swings ➜ Core Stick Rotational Press 2x C. 60 Toe Taps ➜ Speed Punches 2x D. 30 Russian Twist ➜ TRX mnt climbers(slow) 2x E. 15 Box Jumps […]
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 ∎ […]
