Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Row and Swing (Time) 10 inverted Row/ 20 kb swing (black/green) 9/19 8/18 7/17 6/16 5/15 4/14 3/13 2/12 1/11 Reps 20 bench side raise R/L 2x A-D ladder HCS/pushup (Time) 10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I 9/2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A 6 inch hold /circles around partner 4x B situp hold /mnt climber holding ft 4x C wall sit-partner high knees 4x D decline situp w med ball throw-burpee mb throw (4x before swapping ) E in […]
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 Bootcamp Stretch Forced Pushups https://www.youtube.com/watch?v=bSt2Njjo-W0 3x beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM Punsisher 2 (Time) farmers walk 35/53 15 box jumps 3x 10 mixed grip pull ups 20 wall balls 3x sled row 400m run […]
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 Pre-Workout find weight for landmine row for 20 sec 20 foam roll glutes 20 band ankle rotations Interval https://youtu.be/_wNJcuw63zw Set 1 30 sec negative (5 rest) 10 sec positive Set 2. 20 (5) 10 sec positive (rotate) A. negative pushups/ […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Spell your first and last name as quickly as possible AB – 10 pull-ups or 15 trx pull-ups CD – sled 2x EF- row 500 GH-20 side plank raise then 10 side sit up https://www.youtube.com/watch?v=Rwrlconkv98 R/L IJ- 30 battle […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval https://youtu.be/_wNJcuw63zw 30 sec Work 10 sec Rest A. bench Side bend R/L 2x https://www.youtube.com/watch?v=EimhbyhoGLQ B. wall sit twist – bosu med ball bubble squat 2x C. landmine press […]
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://www.youtube.com/watch?v=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 Bootcamp Reps 15/20 pulsating push up 20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8 20 band overhead squat 3x 12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA 12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=18s 20 alligator chomp https://www.youtube.com/watch?v=-uP9GaUyNrE 3x 12 kb sea saw press then 4 double press 15 […]
