Squad Fitness Gardendale, Squad Fitness Homewood – Group Training BB Strict Overhead Press (4sx10r (Slow Descent)) Choose ◭ 20 KB Shrugs after each set OR ◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬ DB Bench Row (4x12r) ∎ Between Each Set do 10 SLRDL Each Side ∎ Last Set Only, Do a Drop Set Reps ∎ 20 […]
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 Nightmare (Time) complete all reps in A. before moving to a. A. 50/75 Pushups a. ∎ 5 KB Tricep Extension [5U5D] ∎ 5 Burpees ➜ 4,4 ➜ 3,3 B. 60 Step Ups [Total] b. ∎ 15 Plank Hip Tap [each side] ∎ 15 Wallball ➜ 12,12 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pick you Favorite ◭ 8:00 AMRAP ◭ Combine your favorite strength move with favorite Ab move ◭ 8-12 reps for Strength / 20 reps for Abs ∎ Squat/DeadLift/RDL/Pullups/OH Press/Bench Press/Dips/ Curls/ Rows ETC… Comrade (Time) ◭ I go, You go ◭ Alternate doing every other movements […]
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 Bootcamp 7:00 AMRAP OH press BB or DB 12-8-8-15+ After each set do 5 Dragon Flags or 15 Leg Lifts *Abs until last person is Done* 20-10 Band Hip Toss [Black] Alt Bag Knee Strikes [ Use Abs] 4x 1. Sally up-down [Sit All the Way […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20W/10R ∎ lateral burpees ∎ jumping lunges 4x ◭ 30W/10Blast/30R&R A. TRX Rows ➜ TRX Jump Squat B. Pushups ➜ Up-Down C. KB Goblet Squat ➜ Sprint in Place 2X ▬▬▬▬▬▬▬▬ Blast (AMRAP – Reps) ∎ 12 Pullups ∎ 10 KB/DB Thruster ∎ Run […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15) ◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats. ◭ NO rest between Wall Sit and Back Squat. ◭ No more than 1:00 rest in between sets.Record Last Squat Weight Used ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning 30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest ∎ Negative Pull Up ➜ Trx Row ∎ Negative Pushup ➜Thruster ∎ Nordic Ham Hold ➜ Slider Leg Curl ∎ Braced Plank ➜V-ups Challenger ◭ 4:00 to Complete Each ∎ 40 TRX […]
