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 […]
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 ◭ […]
