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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Bootcamp 60-20 split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM bench hop/ low back ext https://www.youtube.com/watch?v=e2vTld6ZuAs bosu pushup/mtn climbers TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o 3x attack Ladder (Time) 20-18-16-14-12-10 renegade row attached band press trx jump squat Bootcamp 20 preacher curl […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion pre workout foam roll calves practice med ball chop – lunge blaster 2 min swap / 1 min A. corkscrew / wall ball B. spin up/ tread climber C. lunge blaster R/L https://www.youtube.com/watch?v=uGxlGhKGlIc D. row/ reverse row E. Amrap […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Holley (Time) Farmers walk 100 yards 35/53 7 pistol squats R/L https://youtu.be/H0QMP81ai48 7 Pullups Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L One legged bound turf 2x r-l 4 Trx burpee r-l https://youtu.be/pakCSUIbvAs 20 One […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout spin or row Interval https://youtu.be/_wNJcuw63zw 20/10 step jump https://www.youtube.com/watch?v=r90WzgoOpQE med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw 4x rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c band tricep ext 4x trx jumping lunge trx wide grip row 4x Countdown (Time) 100 fake jump rope 90 crunches 80 slider […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 external rotation Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 sec Minute […]
