Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice ski jumper PVC pipe on calfs CardioFusion Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving 20 rope slam -20 bicep curls on bosu (starter) Spin – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 40-20 rope in out winged push ups https://www.youtube.com/watch?v=62x-4qKAq5o (last 10 sec wide grip push-up) attached band row(squat row last 10 sec ) wall ball 3x Challenger 45 KB Row R-L 60 KB Swings row 500 m 40 box […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice RDL https://www.youtube.com/watch?v=dx6oSw0-sFU TRX superman https://youtu.be/def8bUJpXlM TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA Warm up (3 sec holds) 10 Bird Dog R/L 10 dolphins 10 arm stretch 5 greatest stretch in world R/L 30 up and over https://www.youtube.com/watch?v=isDo7DkawSk Terminator (Time) 10 Double […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 20-10 A. Band Bunny Hops https://youtu.be/8wxv6K-51tI SS Band Row 4x 1. Sally up-down ( pushups) 20-10 B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25 Band sumo squat to high pull https://youtu.be/17CTGgK5k2U 4x 2.jump around (kris cross) (squat jumps- wall sit) 20-10 C. KB […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 x foam roll glutes Broken 7×7 (Time) Do 7 reps and 7 rounds of each letter A. goblet squat green/yellow med ball slam B. pushups (add band if needed ) https://www.youtube.com/watch?v=a2XxPwuLXsM db curls C. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min A spin hill B row C primal sprint/ 3 kb raise on command https://www.youtube.com/watch?v=4d1PFFlbL5o D Bosu Combo (bear crawl-5 pushup platform-lat back) 1x 20-10 (1) A- slider mnt climbers B lateral touch n jump 4x {OR} 20-10 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ 7 min amrap 250 row 40 mnt bosu 20 Jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 7 min amrap 12 Trx splits squat lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg 12 Trx push-up 7 min amrap 12 Kb rows r-l 12 Floor press w glute raise […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Save me 15 min 15 situps with db press- bosu lateral https://www.youtube.com/watch?v=PDq1vupws5M row 250- spin stand 5 figure 8 run – gorilla wall ball https://www.youtube.com/watch?v=4gefI_WAtXQ&list=UUK4Yoeflfs0OKylRzGcOxxw&index=96 amrap 20 min 12/ 20 bosu pushup https://www.youtube.com/watch?v=BYylpuApRGY spin w med ball 1 min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotation 20 R/L Interval https://youtu.be/_wNJcuw63zw 20W /10R overhead squat [squat to ball ] Russian twist 4x kb swings yellow/ Green trx undergrip rows https://youtu.be/5ZzJIVwnpik 4x lateral burpee w pushup [use band to jump over] 8x battle jacks skaters […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4 Interval https://youtu.be/_wNJcuw63zw Think of KB row R as a station and kb row L as a station. 30W-20R A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc L C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q L […]
