Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ 20-10 ∎ Landmine Pull Punch R ∎ Landmine Pull Punch L 4x 1. Sally up-down ◭ Sit-ups + sit-up hold [Squats if you skipped Thursday] ◭ 20-10 ∎ Wall Ball Twist R ∎ Wall Ball Twist L 4x 2. Cha-Cha Slide Partner Band Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) ∎ Manmaker ∎ Pull-ups ∎ Push-ups ∎ Landmine Front Squat 45/25 ∎ Landmine Squat Press 45/25 ∎ SA KB Bench Row [Each Side] ∎ Sled Run [1 Turf] ∎ Lateral DB Raise 7x () […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pursuit (No Measure) ◭ 20s Work / 10s Rest ∎ SA Weighted Sit-ups ∎ Russian Twist [Feet up or supported] 4x ∎ Kettlebell Swings ∎ TRX Underhand Rows 4x ∎ Pushup Jack [keep band on] ∎ Booty Band Bodyweight Squats 4x ∎ Battle Rope Single Waves […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ Outlast Farmer Carry! ∎ Nascar Style around Turf *Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race] ∎ Winner is last person carrying ◭ 20-10 ∎ Calf Raise to Band Upright Row ∎ SS […]
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 AMRAP 16:00 AMRAP ∎ 15-20 DB Bench Press / TRX Pushup ∎ FWD Lunges {2 Turf] ∎ 8-12 Pullups / ▬▬▬▬▬ Interval Sally Up Sally Down [Rotate] Squat Situp Anchored Locked out Legs Pushup Reps ∎ 1 Sled Run ∎ 15 Side Plank Raise [ Slow] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger 4 Min to Complete Challenge, 1 min between stations, ∎ 250/350 m on Rower ∎ 25 box jumps ∎ Sled Row [2 Turf] [Go […]
Announcements Shirt Order Form Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 14 Min AMRAP of ∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold] ∎ 8-12 Your Favorite Lift Squat Bench Barbell Row Bench Press OH Press Deadlift RDL EMOM ∎ 10/ 15 Pushups ∎ Run Turf and Back 2X 4x […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL ∎ 20 Spidermans 3x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 20 Booty Band Skaters [Total] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Front to Back Squat (4sX6r) ◭ Front Squat [Slowest Descent Possible] ◭ Back Squat [Slowest Ascent Possible]▬▬▬▬▬▬▬▬▬▬▬ Reps ◭ 20s Work/10s Rest ∎ TRX Jumping Lunges ∎ Medball Slam ∎ Band Sword Chop ∎ Band AR Hold Reverse Lunge [Switch Sides after both moves] ∎ Reverse […]
