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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 12 Days of Xmas (AMRAP – Rounds and Reps) 30 min amrap 12 -situps on bench w med ball press https://www.youtube.com/watch?v=hi7hQ_3HVnU 11 tricep dips https://www.youtube.com/watch?v=DcxMgoLamy0 10 curl hold 10 R+L=1 https://www.youtube.com/watch?v=aZcvQY_-09U 9 atomic pushups https://www.youtube.com/watch?v=oePv1FMqza0 8- band alligator chomp RL=1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance A. 50/75 pushups (progressions) trx push-ups- toes – L3 band […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion CardioFusion Flash Dash 30 min Amrap 4x sled pull-push 15- 1 primal push-up to 4 mnt climber run 300 30 Rope cross https://www.youtube.com/watch?v=R0ssdeCjIRc 250 Row 5 figure 8 run Crime fighting Spin ( 100 punches w db) 1 min […]
