Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 3 min swap every 45 sec row (hard) -curl press seated 15/25 2x SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4 primal sprint – plyo pushups 2x 2x Reps 15 Bosu glute raise R-L […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout CAPTAIN CRUNCH” (2 ROUNDS) – 20 CRUNCH 20 Med ball Russian twists – 20 REVERSE CRUNCH fade (Time) 10/15 Atomic push ups 15 Kb Row R-L 15 box jump 3x 12 leg curl 20 Kb Swing run 200 3x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Trainer Bootcamp 20 W/10R 8x 45 sec break A Row 20/10 8X B AMRAP Wall sit 30 sec -7 GOBBLET SQUATS- 3 full burpee 4 min C Spin seated sprint 8X D Trx row – jump squats 4X E AMRAP10 Slider […]
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 Trainer FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal)
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 […]
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 […]
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] […]
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 […]
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 […]
