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 […]
Squad Fitness Gardendale – Group Training AMRAP 16 Min ∎ 30 Band Tricep Pushdowns ∎ 8 Landmine Jerk Press [Each Arm] ∎ 8 Bench Sit Twist [Situp + 4 Ukranian Twist] ∎ 30 Alternating DB Bicep Curl [15 Each Side] FGB (AMRAP – Reps) ∎ OH DB Tricep Extension ∎ Attached Band Press ∎ Box […]
Squad Fitness Homewood – Group Training AMRAP 16 Min ∎ 30 Band Tricep Pushdowns ∎ 8 Landmine Jerk Press [Each Arm] ∎ 8 Bench Sit Twist [Situp + 4 Ukranian Twist] ∎ 30 Alternating DB Bicep Curl [15 Each Side] FGB (AMRAP – Reps) ∎ OH DB Tricep Extension ∎ Attached Band Press ∎ Box […]
Squad Fitness Gardendale – Group Training Who will drop first? ◭ Grab 2-3 plates of varying weight. ◭ When you drop, disperse you’re plates to your “Favorite” people. ◭ Air Squat until the last person drops. ∎ Team Wall Sit Comrade (Time) ◭ I go, You go ◭ Alternate through the following movements, with one […]
Squad Fitness Homewood – Group Training Who will drop first? ◭ Grab 2-3 plates of varying weight. ◭ When you drop, disperse you’re plates to your “Favorite” people. ◭ Air Squat until the last person drops. ∎ Team Wall Sit Comrade (Time) ◭ I go, You go ◭ Alternate through the following movements, with one […]
Squad Fitness Gardendale – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record your numbers in […]
