Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 24:00 AMRAP ∎ Booty Band Lateral Shuffle [3 Turf] ∎ 12/20 Hand Slap Pushups ∎ 100m Sprint x2 ∎ 10 Anchored “L” Situps [3s Descent] ∎ 4/7 cal Reverse Assault Bike ∎ 7 Keg Toss ▬▬▬▬▬▬▬▬▬▬▬▬ Interval ◭ Dirty 30 [2x] ∎ TRX IY […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 10 (AMRAP – Reps) ∎ Alternating SA Ball Slam ∎ Alternating SL Box Jump ∎ Alternating SL RDL ∎ Alternating SA DB Snatch ∎ Alternating Roundhouse Kicks▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ 30 Lateral Jacks [Booty Band] ∎ 15 TRX Leg Curl 3x ▬▬▬▬▬▬ ∎ 15 Band Upright […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training DB Strict OHP (10r x 5s) ◭ 4s Descent▬▬▬▬▬▬▬▬ MAX REPS: Seated Band Row (5s x MAX REPS) ◭ 30 Heeltaps between sets ◭ Green or Purple Band ◭ MAX REPS = Till Failure▬▬▬▬▬▬▬▬ Back Squat (4s x 15r) ◭ No more than 1:00 rest between […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval pre workout foam roll -calves 20 ankle rotations A. 1:00 Stations ∎ Assault Bike ∎ Bag Punch Kick Combo ∎ Alt Bicep Curl 2x B. 1:00 Stations ∎ Lat Shuffle Cone Touch [R➜L] [30s Swap] ∎ Stationary Band Sprint➜ Band Bound [30s Swap] ∎ Hinge […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Banded Deadlift (8-10-12-14-16) ◭ Lighter and Smooth ◭ Tap and Go ◭ Increase/decrease as needed◭ Match reps with On-the-bar Glute Bridge each set ▬▬▬▬▬▬▬▬▬▬ Neutral Grip DB/KB Floor Press (5s x 16r) ◭ Heavy as you can without resting midset ◭ Aim for massive burn ◭ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Warm-up ∎Warm Up ∎ Coach Lead Abs [2 min] 7×7 (Time) ∎ Burpee ∎ BB/DB RDL [Heavy] ∎ KB/DB Push Press ∎ Double KB Front Squat ∎ Sled Run ∎ Pullups ∎ Box jumps or TRX Squat Jumps 7x ◭ Every 5 Min an interruption happens. […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pick you Favorite ∎ Quads [3x Max Effort] ∎ Run 400m ▬▬▬▬▬▬▬▬ Pick you Favorite ∎ Hamstrings [3x Max Effort] ∎ Run 400m ▬▬▬▬▬▬▬▬ Pick you Favorite ∎ Bicep or Tricep [3x Max Effort] ∎ Run 800m ▬▬▬▬▬▬▬▬ Pick you Favorite ∎ Shoulders [3x Max Effort] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10s Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 Challenge ∎ 50 Sit up Medball Squeeze ∎ 50 Wall Ball 1:00 Coach Blitz ▬▬▬▬▬▬▬▬ ◭ 4:00 Challenge ∎ 30/40 Pullups ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training 8 BB Front Squat ➜ 8 BB Push Press (5 Sets (Increasing Weight) ◭ Increase weight only if you complete all reps/feel comfortable doing so▬▬▬▬▬▬▬▬ Zombie Squat (4s x 4r) ◭ 5s Pause at Bottom!! ◭ Brace core hard◭ 5 TRX Row with 5s Pause at […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training BB/DB Push Press (4s x 6r) ◭ 3s Pause at top of each PP ◭ Use BB as primary, DB to modify◭ 15 KB/DB Deadlift between each set ▬▬▬▬▬▬▬▬ Reps ∎ Alligator Walk [Turf] ∎ 30 Kb Swing ∎ 12 Kneeling Wood Chopper ∎ 10 Weighted […]
