Triple Threat
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
Entries by Romen McDonald
Butts and Guts #2
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 […]
Butts and Guts #2
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 […]
Perseverance
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 […]
Perseverance
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 […]
Group Training – Sat, Mar 18
Announcements 3/18➜No Saturday Class in Gardendale Squad Fitness Gardendale – Group Training
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 […]
