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 […]
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 […]
