Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 50-10 A. TRX row kick alternate TRX alternating twist or Russian twist https://www.youtube.com/watch?v=tf1hJv05n4Q&t=10s trx lunge kick R-L TRX superman TRX starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o 2x 50-10 B.lateral shuffle to 10 high knees RDL R lateral burpee RDL L wing pushup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg 40 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk Beat the Clock (AMRAP – Rounds) 30 sec to win it (start an exercise every 30 sec, add a rep every round) Round 1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min stations swap 30/30 row/Russian Twist Spin up/ Down primal sprint/ primal over head squat 2x (round 2 move to 1 min) 12 min amrap 12 trx tricep ext 20 BAND CURLS run touch or lateral shuffle 12 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Mobility (No Measure) Mobility 10 sec band stretches 20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek 10 sec Hip flex-or stretch 2x 10 sec R-L TRX Crossover 2x 20 foam roll IT bands and Calf Interval https://youtu.be/_wNJcuw63zw thunder and lighting #2 30/10 20/30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 20/10 8x 45 sec break A Row 20/10 8X B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee C Spin seated sprint 8X D Trx row – jump squats 4X E AMRAP10 Slider leg curls – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg 10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE 20 alt […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Foam Roll Hams Calfs CardioFusion 3 min each station – on whistle A. row – band pullapart B. bear crawl-med ball slam C. spin up-downs D. table top- -Lat step https://www.youtube.com/watch?v=zYfpOtKIf64 https://www.youtube.com/watch?v=PDq1vupws5M 1x 20-10 primal sprint windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web [put cones aroud starting position] Interval https://youtu.be/_wNJcuw63zw (this is the Warm up) 40-15 bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA 2x spider web https://www.youtube.com/watch?v=UIcdDNRV2YA 2x ALT Bird Dog 2x wood chopper R-L 2x SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 20 gorilla rows jack […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice bannded warrior and bosu combo CardioFusion 2 min (swap at 30 sec) banded warrior R- L-jumping band pull- BLT (use only REDs today) https://www.youtube.com/watch?v=NPmVVo4Ag2Q https://www.youtube.com/watch?v=nFlyrF7xS-4 https://www.youtube.com/watch?v=Ppa7uKn9ne0 Row-reverse grip- Row-reverse grip Spin med ball press- spin hill -Spin med […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice KB swings https://youtu.be/zb2cMTvIhI4 20 Foam Roller on Glutes Christmas Tree (Time) Round 1 (10) decoration carry (farmer walk – 10 drops each at different location ) https://youtu.be/oV1gWv61rqs sled run 1000 m rower 10 liberty steps R-L Yellow/ Red […]
