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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 foam roll glutes R-L 20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg Bootcamp 40W/20R Burpee to rope slam 1/7 (no pushup) Bound( width turf) high knees backward Trx row alt pullapart band Y press – squat […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x PVC IT band 20x foam roll upper back 30 up and over I’ll Be Back (Time) Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8 10 Push-ups […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 250 row farmer walk 3x 20 step ups 8 renegade row w pushup 3x spin 1 min sprint 15 jack press 3x 30 lateral bosu 10 trx leg curl 3x Faster people Spin up down ever 15 sec (till […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 7 min amrap 14 karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU 7 close grip trx row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw 15 band slider r-l 3 burpee to med ball slam band woodchoper 15 r-l https://www.youtube.com/watch?v=m4raXMlPok8 3 burpee to med […]
