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 crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3x 12-15 barbell tricep ext split squat lunges 10 R-L 4x 8-12 behind neck pull-ups (1 sec-hold at top) 30 sec front Rack Hold 12-15 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be landmine front squat 45/25 landmine squat press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8 L 4x run 400 or 200 (based on speed of run) 20-10 trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE sea […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL TRX stretch https://youtu.be/4PIJb8dHgXk Metcon (Time) Rounds 9 Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise Sec 1 Pistol squat R-L https://www.youtube.com/watch?v=F5UJEHKfP30 Kb […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 4 min amrap A. spin up – treadclimber on command B. row reverse- Rower RDL http://www.youtube.com/watch?v=_zP0F7mAPhQ C. – hand agility walk R -L (high knees to get back 20 jumping jacks https://www.youtube.com/watch?v=FvAg3-aSLlE / D. 24 step jump https://www.youtube.com/watch?v=r90WzgoOpQE -24 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice clean and archer row 50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4 Bootcamp 30-20 clapping pushups clapping scissors https://www.youtube.com/watch?v=S4TtK1dscYY&feature=youtu.be TRX wide grip Row kb jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA 3x asymmetric loaded ladder (Time) do the 12 reps on the Right side for every […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving A. 3x hop scotch w med ball https://www.youtube.com/watch?v=fBkfnTt9TE8 3x lateral chest pass https://www.youtube.com/watch?v=i8tJ25vKzNs B rope snakes https://youtu.be/GIF0YZlYcJ8?t=1m18s C reverse […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for bench press 12-15 reps find weight for landmine oblique twist Bootcamp 40-20 A. leg curl slider B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks 3x C. Bench press or floor press D. Boulder roller https://youtu.be/MpoGDp30TsI 3x 40-20 A. SS […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Forget Everything and Run/Face Everything and Rise burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo 50W-10R 5 lateral touch n jump ab run/bicycles push-up/ mnt climber 8 jump squat jack 2 min Cap Sprint 400 or do 35 barbell pullup 35 kb swings […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Interval https://youtu.be/_wNJcuw63zw 25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be 25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98 25 sec scissor clap 2x […]
