Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x PVC IT band 20x foam roll upper back 30 up and over I’ll Be Back (Time) Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8 10 Push-ups […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 shoulder external rotation R/L 20 low back ext with stretch Abs of Steel (No Measure) 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x only 10 sec on round 2 Run 200 20sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 pushups TRX starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o 4x Minute to Win It https://www.youtube.com/watch?v=S Interruption Every min stop and cycle through 10 Jumping jacks on min 1-3-5 and so on 5 V-ups on min 2-4-6 and so on A. 50 dips […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Relay-+ exercise that initiates relay A- spin B – Row C- Magellan https://www.youtube.com/watch?v=uwE2cR5oK70 +D- apeish length of turf https://youtu.be/Ka_dTkcn1-o 2x 25 min amrap 8 R-L reverse lunge to RDL https://www.youtube.com/watch?v=ClHDlIZFb7A 20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs lat hammer hold (horizontal turf […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw Round 1 60W-20R Round 2 50W-20R Round 3 40w-20R Bosu SS raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM 5/10lbs ALT dumbell snatch https://www.youtube.com/watch?v=X_-Q77POxMM 20/35 kb row on bench R-L trx jumping lunge /trx jump squat band step R/L https://www.youtube.com/watch?v=qqaYQ3SKzPk (mid level attachment) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Deload week (focus on forum/ mobility) upper body w lower finisher Bench press 40% x 5 50 % x 5 60% x5 Pullup (note band assistance) 40% x 5 50 % x 5 60% x5 slider press 40% x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal) Interval https://youtu.be/_wNJcuw63zw 20w-10r pushups goblet squat 3x full burpee 2x Warm-up (No Measure) Zenband lat low back […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps L7 A. TRX pushup- knee tuck or pushup -slider knee tuck or pushup knees- v-ups B. row 500 – record L7 C. burppe – squat to high pull D. lunge press complex L7 E. TRX jump squat- TRX curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 70’s 7 min amrap 20 kb swings 10 med ball slam 15 jack press 4 bear crawls FWD/BWD horizontal turf Black Betty challenge (as many kb row as possible) R-L=1 80’s 8 min amrap 15 band twist 20 bosu […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 32 min amrap 20 boulder squat 10 med ball slam sled run spin bike 1 min hill row 300 m 30 skiers side plank row R https://www.youtube.com/watch?v=LrVtrVhrqM8&t=7s farmer walk R 30 touch downs side plank row L farmer walk […]
