Squad Fitness Gardendale, Squad Fitness Homewood – Group Training EMOM ◭ 10:00 EMOM ∎ M1: 10-15 Decline DB Bench ∎ M2: 8 Single Leg RDL [Each Side] ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 EMOM ∎ M1: 12-15 RDL ∎ M2 10-15 Dips ▬▬▬▬▬▬▬▬▬▬▬▬ Interval ◭ 40 Sec Work / 20 Rest ∎ Rope Alt Waves ∎ Box Jump […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning [30W/5R/20W[arrow]/30R] x3 each ∎ Negative Pull Up ➜ TRX Row ∎ Negative Pushup ➜ Thruster ∎ DB Hamstring Iso Hold ➜ Slider Leg Curl ∎ Negative Weighted Decline Sit-ups ➜ V-ups ▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 to Complete Each ∎ 40 TRX Supinated Grip […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L = 1] ╸ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 24:00 AMRAP ∎ Partner Band Lateral Shuffle [2 Turf] ∎ 12/20 Hand Slap Pushups ∎ Partner Band Sprint [1 Turf] ∎ 10 Partner “L” Situps [3s Descent] ∎ Partner Sled Row [2x Each Person] ∎ 5 Keg Toss [1 Tosser & 1 Runner] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Warm-up (No Measure) ◭ Only rest after completing both movements. ◭ Pick 4 of the following. Superset (4 Rounds) ∎ 10 Pendlay Row ∎ 7 SA DB/KB Hang Snatch ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 Pullup ∎ 10 Pushup ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 SA […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB9 (AMRAP – Reps) ∎ Jumping Pullup or BB pullup ∎ Battle Jack ∎ Medball Hamstring Curl ∎ KB or BB Deadlift [Rx=1.3x BW] ∎ Sit-up with Overhead Extension 3x ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ Death March [1/2 Turf] ∎ Prisoner Lunges [1.5 Turfs] ∎ 40 Russian Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ◭ 12:00 AMRAP ∎ 10 Pull ups ∎ 12 BB/DB Standing Push Press ∎ 15 Rear Delt Raise ◭ 2:00 Coaches Abs Section ◭ EMOM x4 ∎ 15 KB Swing ∎ 4 Burpee ∎ 10 TRX Suppinated Row ∎ 12 DB Lateral Raises ∎ 10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Floor Press / Dumbbell Floor Fly Superset (8/15 Amrap for 13 Min ) ◭ Use BB or DB for Floor Press ◭ 8 Floor Press / 15 Floor Fly ◭ After Each Set Give 3 People a High Five Asymmetric Ladder (Time) ◭ 21-15-9 ∎ Pistol […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice Jumping Pullups find correct height do warm up set and find weight for Landmine Power Press Tabata Squad (AMRAP – Reps) ◭ [20/10 x 5] 45 sec Rest on Rotation A ∎ Assault Bike [Calories] B ∎ Burpees C ∎ 180 Slam Ball D […]
