Group Training – Sat, Mar 18
Announcements 3/18➜No Saturday Class in Gardendale Squad Fitness Gardendale – Group Training
Entries by Romen McDonald
FEAR
Announcements 3/18➜No Saturday Class in Gardendale Squad Fitness Homewood – Group Training Forget Everything and Run/Face Everything and Rise ◭ 50W/10R ∎ Lateral Shuffle Touch n’ Jump ∎ Ab Run ➜ Bicycles ∎ Push-up ➜ Mountain Climber ∎ Jump Squat Jack ∎ Burpee to Jumping Lunge ◭ GO!!! [2:00 Cap] ∎ Sprint 400m OR ∎ […]
Heart Stopper
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 […]
Round 9
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk Warm Up 2 (No Measure) Warm up 2 https://youtu.be/AAsnRtghCLY Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal jacks Interval https://youtu.be/_wNJcuw63zw Reps: PARTNER UP […]
Barbarian Challenge
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Game ∎ Crack the Egg 2x [Each Person] ∎ 50 crunches [Both] ▬▬▬▬▬▬▬▬▬▬▬▬ Barbarian (Time) ∎ 10 Inverted Dip Bar Row ∎ 16 Box Jumps ∎ 12/20 Swimmer Push-up ∎ Seated Rope Pull ∎ Sled Push ∎ Seated Rope Pull ∎ Sled Push ∎ 30 Sword […]
Thunder and Lighting 3
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning [30W/5R/20W[arrow]/30R] x3 each ∎ Negative Pull Up ➜ TRX Row ∎ Negative Pushup ➜ Thruster ∎ DB Hamstring Iso Hold ➜ Slider Leg Curl ∎ Negative Weighted Decline Sit-ups ➜ V-ups ▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 to Complete Each ∎ 40 TRX Supinated Grip […]
Terminator
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl or Waiter Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L […]
Gotta Work the Wheels
Squad Fitness Gardendale, Squad Fitness Homewood – 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 […]
Dynamic Duo
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 24:00 AMRAP ∎ Partner Band Lateral Shuffle [2 Turf] ∎ 12/20 Hand Slap Pushups ∎ Partner Band Sprint [1 Turf] ∎ 10 Partner “L” Situps [3s Descent] ∎ Partner Sled Row [2x Each Person] ∎ 5 Keg Toss [1 Tosser & 1 Runner] ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Light em up
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout IT bands stick Inner thigh foam roller Amped Up with Abs (No Measure) Frankenstein walks inner thigh monkey squats dolphins runners stretch iron cross Abs ∎ side v -ups 30 sec R-L ∎ in and out 30 sec (knee straight or bent) ∎ swivel plank […]
