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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 4 min amrap A. spin up – treadclimber on command B. row regular grip – reverse grip C. 15 Band SRDL – hand agility walk R -L D. step ups – plank step off https://www.youtube.com/watch?v=OOZi4N-a64Y 1x 20-10 A. DB […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for bench press 12-15 reps find weight for landmine oblique twist practice rdl NYR 1 min full burpee 18/22 Bootcamp 40-20 A. leg curl slider B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks 3x C. Bench press or floor press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Challenger Row 500/ 650 20 box jumps 20/30 60 jumping lunges 40 wing push ups 20 Burpee 50 overhead Squats 30 pullups 60 kb swings 40 wall ball 10 med ball get ups Run 100m 3x Go 4 IT […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR extra credit just for showing up on KB hell day Kettlebell Hell (Time) 15 KB Row R-L 26/53 25 KB swings 35/53 run 200 yards 3x 10 kb squat press 26/53 10 TRX leg Curl sled run 100 yards […]
