FGB (zen)
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal)
Entries by Romen McDonald
Relay
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Set up a relay teams of 3 Spin – up Row pace under 230-200 Run – 20 rope slam -20 force step https://youtu.be/snwEz201RAM 2x 1 min windmill to mnt climber https://youtu.be/3b4V1skCLWY rope snakes- rope cross https://youtu.be/R0ssdeCjIRc primal sprint https://youtu.be/pe18VU0jqaQ […]
Barbarian Challenge
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg 10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE 20 alt […]
kamikaze (core/ drop)
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 foam roll IT Bands 20 band ankle rotations CardioFusion 20-10 A. v-ups B. jack press 4x 20-10 C. med ball knee bash R next round do L D. bench hop (bosu platform+ small box) 4x [put up DB] […]
Don’t talk about it Be about it
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back ext shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg Warm-up 100 bicycle crunches 3 min amrap 4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups 10 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q Amrap https://youtu.be/dBmgRAivtTQ 4:30 min Amrap (notice […]
300 workout
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Ankle Hip Mobility (No Measure) band ankle rotation 20 R-L band hip stretches fire hydrants dolphin sub-scapular push ups hip flex-or stretch heel to butt run deep squat 5 sec holds w/pull apart 300 workout (Time) Barbell Pullups – 25 […]
Never Give Up
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 7/10 inverted Row 14 multi D lunge curls 14 monkey squats 7 kb clean press R-L 30 Russian twist 3x 12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A 20 skaters (1 sec pause) 12-15 clapping push ups [primal] 12 bench […]
Monumental
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 90 sec W/ 25 sec Rest rotate each station round 2 60 sec W/ 25 sec rest lateral high knees https://youtu.be/LLg4POrHQVQ spin hill Kneling band punch R-L https://youtu.be/hzUbaMOeiRU reverse grip ROW Tactical band squat https://youtu.be/ImdZyv6GJ_U 2x 2 min swap […]
comrade
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 […]
Gains
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 […]
