Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout FGB 2 (AMRAP – Reps) A. Inverted Row B Row for Calories [change units] C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg D. KB Swing Green/ Black E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc Bootcamp 2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g 15 KB RDL […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVC pipe IT bands and calfs 20 x CardioFusion 2 min on whistle Spin Apish sequence https://youtu.be/Ka_dTkcn1-o primal sprint/ psuhups Row- reverse Row Band twist R-L wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc 2x Amrap 12 min 10 side […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ 6 min amrap 10 landmine row R-L 10 squat rotating press R-L https://youtu.be/x0lHsoQf86Y?t=46s 20w-10r bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs lat steps https://www.youtube.com/watch?v=gWFjz5aZJNM 3x 6min 5 squat clean squat https://www.youtube.com/watch?v=zDdPRXnp7Ew 10 med ball slam 15 lat raise 20w-10r pulse wide grip […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR extra credit Lucky 7 burpee squat to high pull 35/52 Reps 12 decline situps lunge med ball overhead 24 gorrilla rows R+l=2 12/15 atomic pushups 3x 16 decline leg lifts 16 renegade rows 6 liberty steps R-L 16 wall […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Partner Punisher (Time) one parter working at a time 100 wall ball 1/2 mile run with sand bag or med ball (done together can swap who holds) 100kb squat press 2000m on rower 400 rope swats 120 trx Rows
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps partner up slow cadence Dips 1-4 (to failure) partner band sit-ups https://www.youtube.com/watch?v=jvap2SRG72I&t=2s 2x Pre-Workout 20x low back ext 20x foam roll glutes practice RDL in warm up Interval https://youtu.be/_wNJcuw63zw 20W-10R with exception of A (No Rest ) A. gorilla […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR hang from bar 45 sec/ 75 sec CardioFusion 3 min swap on command lat shuffle- plank jack to leg lift https://www.youtube.com/watch?v=6OWm1zsdgg0 BAS right left upper cut kb swings bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc bosu crunches Spin up-down-reverse spin with […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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 R L 20-10 under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14 trx pushup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion NYR Row 500 under 2:15/150 45work/ 5 rest skaters -ice breaker 2x ( table tilt https://www.youtube.com/watch?v=zYfpOtKIf64 olympic curling -med ball slam 2x http://www.youtube.com/watch?v=5bw3C25_LAo spin hill – alpine climb 2x bilathon (1 arm figure 8 walk 3 squats) 2x 1x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 25 fire hydrants L-R split reps as desired 25 up and over https://www.youtube.com/watch?v=isDo7DkawSk practice jumping pullup Warm-up 15sec side plank then hold r/ L 15 sec Bicycles 15 sec Synergy crunches 2x Bootcamp 40-20 Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg […]
