Squad Fitness Homewood – Group Training DB/KB Strict Overhead Press (8-10-12-14-17+) ◭ Record your MAX reps in last set. ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ Single Arm Sled Row [1/2 Turf each arm] ∎ 12 Incline Bench DB Row ∎ 15 Tarzan Raise [Each Side] 3x ▬▬▬▬▬▬▬▬▬▬ ∎ 32 Crunches ∎ 32 TRX Mountain Climber [Slow] ∎ 24 […]
Squad Fitness Homewood – Group Training Nightmare (Time) complete all reps in A. before moving to a. A. 50/75 Pushups a. ∎ 5 KB Tricep Extension [5U5D] ∎ 5 Burpees with Handle ➜ 4,4 ➜ 3,3 B. 50 Step Ups [Each] b. ∎ 15 Plank Hip Tap ∎ 15 Wallball ➜ 12,12 ➜ 10,10 C. […]
Squad Fitness Homewood – Group Training Cluster Back Squat (10x4x10s) ◭ 75% BS Max aka Kinda Heavy▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ∎ 60 DB Pullovers [Bench or Bosu]▬▬▬▬▬▬▬▬ SA Side Landmine Row (4 x 14 )(Each Side) ◭ Slow, Squeeze Abs and Lats▬▬▬▬▬▬▬▬ Finisher ∎ 20 Weighted Subscap Wall Sit Press ∎ 15 Waiter Curls […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 8:00 AMRAP ∎ 10-12 Landmine Bent Over Row [2H] ∎ 6-8 Floor Press[Heavy] 8:00 AMRAP ∎ 10-12 DB Hamstring Curl [3s⇩3s⇧] ∎ 8-12 DB or BB RDL ▬▬▬▬▬▬▬▬▬▬ Cindy Squad (AMRAP – Rounds and Reps) ◭ 10:00 AMRAP ∎ 5 Pushups ∎ 10 Goblet Squats […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 Dumbbell Floor Press ∎ 50 Chinups ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey Squats ∎ 50 Landmine Bent over Row […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp 20W-10W [try to beat the clock] ∎ Gorilla row -dead-lift [4 within the 10 sec ] 4x ∎ Russian twist (small med ball) – run horizontal turf (advanced do half way then all the way) – 4x ∎ lat jump (over rope and back ) […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FS[3×5]➜BS[3×5] ◭ Down Slow, Up Fast ◭ Increase weight as needed▬▬▬▬▬▬▬▬▬▬ Goblet Lunge Squat Lunge (1 x 50 ) ◭ Count each Lunge▬▬▬▬▬▬▬▬▬▬ SuperSet x4 ∎ 30s Horizontal Band Row Hold ∎ 12 TRX Lat Pulldown ∎ 30 Calf Raises 4x▬▬▬▬▬▬▬▬▬▬ Finisher ∎ BB/DB [Max Strict […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Dirty 30 ∎ 3 Alternating Knee Strike ∎ Punch/Elbow Combo 2x ∎ Lateral Evade ∎ Bunny Hops [On/Off Platform] 2x ∎ Figure 8 Run ∎ Lateral Shuffle 2x ∎ TRX ALT Curtsy Lunge ∎ TRX T ➜ TRX Curl 2x ∎ Band OH Reverse […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (5 x 5) ◭ Deadlifts are Tap & Go. ◭ Brace core each DL.◭ 10 Squeeze Plank after each set ▬▬▬▬▬▬▬▬▬▬ Dumbell Bench Press [Pause] (4sX12r) ◭ Do a 2 Second Pause at the Bottom of Each Rep◭ 10 Crossbody RDL each set [Each Side] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pirates 1 (Time) ∎ Walk the Plank [Slider Walk] [1 Turf] ∎ 10 Barbell Pistol Squat [Each] ∎ 45s Shiver Timber [Weighted Wall Sit] ∎ 5 Cannonball [Burpee Medball Slam] ∎ 8 Mast Climbers [TRX Power pull] ∎ 16 Staggered pushups [Total] ∎ 6 Mast Climber […]
