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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Reps will be derived from number of card Diamonds band resisted push-ups -pushups Hearts KB Row Spades TRX knee tuck Clubs over head med ball jumping lunges RL=1 TRX jumping lunges lunges Joker – trainer Choice After Card 32 […]
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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap at 1 min) Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4 side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks https://www.youtube.com/watch?v=ZuBfZTXCvbk 1x 1 min Spin Row […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 x foam roll glutes Team Squad (Time) 45 Jumping pullups 45 wall ball 25 renegade row w pushups 25 box jump 4x every 5 min both partners must do 5 full burpees each finish […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min of work with 30 sec swaps spin up / seated band punches 2x figure 8 to lateral shuffle 30 bosu mnt climbers (amrap 2 min) attached band curl /kneeling punch R/L/ attached band curl 1x purple-black/ black […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 40 up and over https://www.youtube.com/watch?v=isDo7DkawSk 20 foam roll upper back SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 2 lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk 3x shuttle run 5 x Plank hip taps https://youtu.be/K2JEEpXpXbA 3x 20 trx Jump squats Invisible chair […]
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 Pre-Workout practice starfish foam roll IT bands 20 band ankle rotations Interval https://youtu.be/_wNJcuw63zw 20W/10R archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4 scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc archer pushup L scissor bicycles archer pushup R toe touches archer pushup L toetouches speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q L […]
