Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR wall sit 1:30 or longer Warm-up Bootcamp max pushups then do max number X 3 in primal pushups wall sit to failure then divide secs/ 2 for goblet squat reps Plank with 45 lbs plate Seconds to reps for […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR 50 decline situps extra credit Pre-Workout practice lat lunge CardioFusion Must do A then B each round switching between 4 min command A. 1 row or 2 Spin or 3 Bosu B. KB sequence 1 https://youtu.be/GV6r-YD8lLw 40 sec each […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Squad Hip 2 (No Measure) mid back stretch R clam shell R reverse clam shell R L hip stretch sit up toe touches dolphins best stretch in the world Interval https://youtu.be/_wNJcuw63zw 20-10 lateral burpees jumping lunges 4x 30 on-10 blast-30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR complete both ladies and guys finisher Pullups to Failure (AMRAP – Reps) Reps 12 Split Squat Lunge R-L – Mod speed lunge w slider https://www.youtube.com/watch?v=11dn8Wkogsc 20 one trx handed jump squats 25 kb tricep ext pullups to failure sled […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout NYR Challenge emom wall ball get 75 reps or more Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotations – https://www.youtube.com/watch?v=_bSwAqfY_ek pvc it band NYR Do not drop on Sally CardioFusion 4 min on command spin hill-sprint bosu mnt climbers- bicep curls ski jumper- snake https://www.youtube.com/watch?v=Xw8BcBNQD0M primal sprint -kb tricep ext 1x Amrap row 300 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVC calf 20x 20 x ankle rotations band hamstring stretches Bootcamp A. bench press 10 reps 12/15 push-ups on handles Kb row 10 R-L 16 primal row https://www.youtube.com/watch?v=iGL-yliwZEY 4x B. 8 R-L trx single leg curl https://youtu.be/4-C-zX-5pgs 12 Step […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min each station handwalks-lateral shuffle spin hill -band punches while spinning primal 5 pushup-15 mnt climbers row 300/375 -med ball slam 2x 2 min each station switch step- bear crawl -switch step-bear crawl https://youtu.be/RvaBo5GjWyI Spin up-Down on command […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up Warm Up Hips (No Measure) sit-up toe touch iron cross butterfly glute raise hip flex-or stretch sub-scapular push ups chest stretch monkey squats Pullups to Failure (AMRAP – Reps) Interval https://youtu.be/_wNJcuw63zw A. Strength 10 Pullups (failure 1 st […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Mobility (No Measure) Mobility 10 sec band stretches 20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek 10 sec Hip flex-or stretch 2x 10 sec R-L TRX Crossover 2x 20 foam roll IT bands and Calf Ladder (Time) 10 chin ups 10 full burpees […]
