Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice lat landmine- bat raise – find weight for situp get up Bootcamp 5 min amrap 15 Rope Batman https://www.youtube.com/watch?v=DwGU4CUs500 30 Bat Cape https://www.youtube.com/watch?v=q-fMTzpnY1I 3 neg pull up-10/12 jumping pull up 5 MIN AMRAP 12 band resisted situps https://www.youtube.com/watch?v=jvap2SRG72I […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 40/5 primal pushup primal superman https://www.youtube.com/watch?v=mwPyH0M4DAE primal sprint primal tricep ext https://www.youtube.com/watch?v=WSOQazmtFLo 1x Rope liberty step alt waves snake [switch grip] battle jack ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk1x Spin up – lat raise when down keep tension 2x Agility Ladder one […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp MTWI restart every min 4x A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM 2/ 4 skater burpee B. 16 overhead lunge (med ball) 8 barbell pullup / feet elevated / beast mode BW pullup C. 6/8 push-up […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout hook up bands practice rolling squat CardioFusion 45 sec A upright row – primal sprint — lateral hop R/L http://www.youtube.com/watch?v=jNzPPVu0UZk B Row- reverse grip- row crunches (you will repeat row again) C spin up- down- tread climber (you will […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotation 20 R/L Interval https://youtu.be/_wNJcuw63zw 20W /10R A overhead squat [squat to ball ] Russian twist 4x B kb swings yellow/ Green trx undergrip rows https://youtu.be/5ZzJIVwnpik 4x C lateral burpee w pushup [use band to jump over] 8x […]
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 jumping pullup 35 kb swings […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Mobility 2- TRX complex (No Measure) Foam roll glutes calves IT bands WINGS TRX complex Band stretches Filthy 50 (Time) 50 Box jumps 50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog 50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit 50 steps Walking Lunge 10dbs/20dbs R+L=1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap at 1 min) Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4 side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks https://www.youtube.com/watch?v=ZuBfZTXCvbk 1x 1 min Spin Row […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A attached Band Rows https://www.youtube.com/watch?v=rOX1ML3sZmc B jumping lunges 4x 20-10 C seated rope swat https://youtu.be/3X5DBSYHcM4 renegade rows w pushup https://www.youtube.com/watch?v=kRCNyU9uDYo&t=38s 10/20 4x 2 min blitz lat touch jump – burpee- frog jump- mnt climbers – sprint in […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Hurricane 10min amrap Spin 1 min uphill 15 cannonball https://youtu.be/G1VTIWDPqjc 10 knee blast R-Lhttp://www.youtube.com/watch?v=oVEpvg1f83M 25 Attached band press http://www.youtube.com/watch?v=KDweewCM7Fk 25 Primal row http://www.youtube.com/watch?v=fitYOVa7SFg 30 Bosu lateral shuffle 10 min amrap 3 Bosu complex https://youtu.be/A_z2qnnazkY Row 250 seated spin sprint […]
