Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min A spin hill B row C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o D Bosu Combo (bear crawl-5 pushup platform-lat back) 1x 20-10 (1) A- slider mnt climbers B lateral touch n jump 4x {OR} 20-10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice spider web ankle rotations Interval https://youtu.be/_wNJcuw63zw 45W-15R bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x lateral shuffle- med ball slam 2x wood chopper R-L 2x Go 100 partner (Time) only 1 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion rescue me A. 20 renegade rows (no pushup) 20 kb tricep ext A2. Row 3x B 30 touchdowns B2 alt rope waves 3x 15 wall ball 15 russian twist R-L Spin up 3x sled push pull 3-5x- magellan https://www.youtube.com/watch?v=uwE2cR5oK70 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 40sec W-20 R A bench drop downs 5 neg/ positive leg lift {rest of time} B landmine twist 3x 40-20 [ mnt climber during 20 sec} C fire hydrants R L D supermans 2x 50 bicycle crunches SAVE ME […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations 75 calf raises (25 in, out, neutral ) Cindy Squad (AMRAP – Rounds and Reps) 10 min 5 barbell pullup https://youtu.be/1T8olTFWy8s 10 pushups on knee 15 squats on med ball Level 2 5 barbell pullup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Comrade (Time) 7×7 Team You go I go per movement 7 full burpee 7 overhead squat 7 V-ups 7 barbell pullups 7 Sumo High pull black/green 7 atomic Pushup/pike MOD slider atomic- pushup 7 Squat Press (go 5-10lbs heavier than […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 30W-20R round 1 40-20 round 2 60-20 40-20 30-20 rotate spin seated row primal sprint round 2,3 and 4 do superman after 30 sec mod primal jump squat walk it out push-up https://www.youtube.com/watch?v=LEwYL9ULpNc Amrap 10 V-ups 20 supermans 25 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A 6 inch hold /circles around partner 4x B situp hold /mnt climber holding ft 4x C band BAS punches – fake jump rope 8x D wall sit-partner high knees 4x E decline situp w med ball […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 3 min (row ) (rope switch step/waves/ punches/ bat raise) (spin) ( kb skier/mnt climbers) https://www.youtube.com/watch?v=VR6FIknkxSE https://www.youtube.com/watch?v=FLh-14B8QRA band sprint 3x 3 min (row ) (rope switch step/ punches/ waves/ bat raise) (spin) (skier/mnt climbers) agility 3 min (row ) […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 external rotation and facepull foam roll glutes HTF (Time) partner work A and B are performed together while C- D non working partner does sprint n place. A- 24 med ball ab throw B-40 yards lunges blue/yellow 1P […]
