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 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 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 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 […]

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Metcon (Time) Team work 2 (Time) Rules: 1P means one partner works at a time. on 1P- Partners can portion reps any way they want Both partners run 100 yards at min 4, 8, 12, 16, 18, 10 (5 each)]Bomb […]