Squad Fitness Gardendale – Group Training Pre-Workout ⌚ 45:00 Cap ∎ Practice Band Side Raise ∎ Roll 1 Muscle Jack the Ripper (Time) A. ∎ 20 Gorilla row ∎ 20 Battle Jack [Ropes] 3x B. ∎10 Lunge Jack [R/L] ∎10 Bosu or Elevated SA press [R/L] 3x C. ∎10 TRX Inverted Row ∎10/15 Pushup Jack […]
Squad Fitness Homewood – Group Training Pre-Workout ⌚ 45:00 Cap ∎ Practice Band Side Raise ∎ Roll 1 Muscle Jack the Ripper (Time) A. ∎ 20 Gorilla row ∎ 20 Battle Jack [Ropes] 3x B. ∎10 Lunge Jack [R/L] ∎10 Bosu or Elevated SA press [R/L] 3x C. ∎10 TRX Inverted Row ∎10/15 Pushup Jack […]
Squad Fitness Gardendale – Group Training Minute to Win It ∎ 25 Jumping Jacks ∎ 10 Plank Jacks 4x[4:00 Minutes] ▬▬▬▬▬▬▬▬ Buy In ∎ 8 KB/DB Halo [Each Way] ∎ 16 KB/DB Front Raise [Light] ∎ Run 200m with KB/DB 2x ▬▬▬▬▬▬▬▬ Reps ∎ 15/25 Atomic pushups ∎ 6 Weighted Over-the-Box Burpees [Total] 3x ∎ […]
Squad Fitness Homewood – Group Training Minute to Win It ∎ 25 Jumping Jacks ∎ 10 Plank Jacks 4x[4:00 Minutes] ▬▬▬▬▬▬▬▬ Buy In ∎ 8 KB/DB Halo [Each Way] ∎ 16 KB/DB Front Raise [Light] ∎ Run 200m with KB/DB 2x ▬▬▬▬▬▬▬▬ Reps ∎ 15/25 Atomic pushups ∎ 6 Weighted Over-the-Box Burpees [Total] 3x ∎ […]
Squad Fitness Gardendale – Group Training 21-15-9 ∎ KB Swings ∎ Wing Pushups ∎ Box Jumps 21-15-9 ∎ Barbell Floor Press ∎ Barbell RDL ∎ Barbell Rollout 21-15-9 ∎ Assault Bike Cals ∎ Wallball ∎ Butterfly Sit-ups Finisher ∎ Run 800m-1600m
Squad Fitness Homewood – Group Training 21-15-9 ∎ KB Swings ∎ Wing Pushups ∎ Box Jumps 21-15-9 ∎ Barbell Floor Press ∎ Barbell RDL ∎ Barbell Rollout 21-15-9 ∎ Assault Bike Cals ∎ Wallball ∎ Butterfly Sit-ups Finisher ∎ Run 800m-1600m
Squad Fitness Gardendale – Group Training 1 Butts and Guts (Weight) ∎ 5 TRX Nordic Curl ∎ 12 Landmine Curtsy Lunge [Each] 3x 2 Butts n Guts (Weight) ∎ 15 Barbell Hip Thruster ∎ 30 Ball Squeezes [Hips up] 3x 3 Butts n Guts (No Measure) ∎ Walking Lunge [2 Turf] ∎ 10 Plank Squeezes […]
Squad Fitness Homewood – Group Training 1 Butts and Guts (Weight) ∎ 5 TRX Nordic Curl ∎ 12 Landmine Curtsy Lunge [Each] 3x 2 Butts n Guts (Weight) ∎ 15 Barbell Hip Thruster ∎ 30 Ball Squeezes [Hips up] 3x 3 Butts n Guts (No Measure) ∎ Walking Lunge [2 Turf] ∎ 10 Plank Squeezes […]
Squad Fitness Gardendale – Group Training Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval ◭ 30s Work/10s Rest [x4] A. Bench Side Bend B. Switch Step Pass ➜ Windmill Slam C. Slamball Updown [No Slam] ➜ Slamball Crunch D. Band Squat Row ➜ Band Rip Saw ⭐ E. Lateral Sled [NO […]
Squad Fitness Homewood – Group Training Pre-Workout find weight for lateral sled practice side bend (get comfortable) Interval ◭ 30s Work/10s Rest [x4] A. Bench Side Bend B. Switch Step Pass ➜ Windmill Slam C. Slamball Updown [No Slam] ➜ Slamball Crunch D. Band Squat Row ➜ Band Rip Saw ⭐ E. Lateral Sled [NO […]
