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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp No workouts at squad today but here is an awesome workout if you need to burn some calories. https://www.youtube.com/watch?v=3qXeboJEgbA
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout RED WHITE BLUE (Time) Eccentric moves should be done in 1-4 cadence (10 Starjumps, 10 Fireworks, 10 Star crunches) https://www.youtube.com/watch?v=wiqWykMv-64 RED Renegade Row w pushups 10 Eccentric pullups 5 (mod barbell ) Dumbell Jack press 15 3x (10 Starjumps, 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (go hard) on second round go 1 min A. spin up down B .lat shuffle pass – hop scotch https://www.youtube.com/watch?v=cPqUrDg_uWo https://www.youtube.com/watch?v=fBkfnTt9TE8 C. row row crunches https://www.youtube.com/watch?v=hbIOOlgLyXQ D. Band punches and kicks https://www.youtube.com/watch?v=vdtIu3RSxO0 2x on second round go […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pullups to Failure (AMRAP – Reps) Reps 12 Bulgarian Split Squat Lunge R-L – https://www.youtube.com/watch?v=qtTyvVHaUI8 20 one trx handed jump squats 25 kb tricep ext pullups to failure sled row https://www.youtube.com/watch?v=sqtAch-2e-E Run 300 30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU 4x finisher […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 x foam roll glutes Broken 7×7 (Time) Do 7 reps and 7 rounds of each letter A. goblet squat green/yellow med ball slam B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM db curls C. […]
