Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion A. 3 min a, (row ) b (rope switch step/waves/ punches/ bat raise) c (spin) b ( kb skier/ slider mnt climbers) https://www.youtube.com/watch?v=VR6FIknkxSE https://www.youtube.com/watch?v=FLh-14B8QRA ET band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo B. 3 min (rope switch step/ punches/ waves/ bat raise) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice starfish find weight for landmine press Amrap https://youtu.be/dBmgRAivtTQ 7min A. 15 vertical pull https://www.youtube.com/watch?v=hFJM6G6zL_I 12 Leg Curl 20 band chest press 7min B. 12 Trx tricep ext 10 starfish 20 spider Web https://www.youtube.com/watch?v=UIcdDNRV2YA 7min C.reverse sled sled run […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout TEAM 2 (AMRAP – Rounds and Reps) Rules: one partner works at a time. Except both parters do Farmer at same time Both partners run 100 yards at min 4, 8, 12, 16, 20, 24, and 28 the first partner […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice starfish practice archer pushup foam roll IT bands Interval https://youtu.be/_wNJcuw63zw 20W/10R archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4 scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc archer pushup L scissor bicycles archer pushup R toe touches archer pushup L toetouches speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q L R […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x foam roll upper back 5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s CardioFusion 2 min on command trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg https://www.youtube.com/watch?v=1nRXq8GXPy4 row- ab hold 5/10 lbs plate spin- sprint- pull apart skier swing – jack press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Get A Fee for pistol Squat or one legged get up 10 reps practice jumping pullup find weight for sit up get up Warm-up 15sec side plank then hold r/ L 15 sec Bicycles 15 sec Synergy crunches 2x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion rescue me A. 20 renegade rows (no pushup) AND 20 kb tricep ext A2. Row 2x B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc B2 alt rope waves 2x 15 wall ball AND 15 wall ball throw R-L Spin up 2x sled push […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Find weigh for bench press (do 15 reps if easy go heavier if cant complete 15 go lighter) Find weight for landmine press Bootcamp 40-20 Band leg curls https://www.youtube.com/watch?v=hxmyrFtf3Wg Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks Bench press or floor press (roll […]
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 low back ext w stretch foam roll quads Push past it (Time) 21-15-9 low bar pullups/ pu;;ups https://youtu.be/1T8olTFWy8s kb squat press purple/red https://youtu.be/IIo7W5Ml7PQ box jump or trx jump squat Reps ____________ 12 TRX leg curl 12-20 atomic pushups sled […]
