Squad Fitness Homewood – Group Training CardioFusion ◭ 10:00 Challenge [Split however desired] ∎ Sled Press [3 Whole Turf] ∎ 30 Renegade Row [Total] ∎ 45 Rear Delt Raise ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 EMOM ∎ M1: 12-15 RDL ∎ M2 25 Band Tricep Pushdown ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 Challenge [Split However Desired] ∎ 30/40 Calories on Air […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training New Year New You (Time) ◭ Terminator : Delete last exercise each round. ∎ 10 Band Bicep Curls ∎ 9 Band Tricep Kickbacks ∎ 8 Dips [Bar or Box] ∎ 7 Variable KB Row [7 hammer/7 Supinated] ∎ 6 Single Leg Bounds [Each] ➜ 6 Forward […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Hangover Hoedown ◭ For obvious reasons, there are 2,022 point that need to be earned to complete this workout. Each movement has a certain number of points assigned to it. Add up your points as you go or gameplan before hand what all you are going […]
Squad Fitness Homewood – Group Training Interval ◭ 20s Work/10s Rest A. TRX Jumping Lunge / TRX Row 3x B. Step Jump / Close Grip Pushup 3x C. Goblet Squat / Med Ball Slam 3x Grinch (Time) ◭ 53 Years of Hate ∎ 53 Burpees 1x ∎ 3 Cindy Loo Hoo [Sled Circles][Each Way] ∎ […]
Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 TRX Leg Curl ∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight] ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey Squats ∎ 50 […]
Squad Fitness Homewood – Group Training FGB 9 (AMRAP – Reps) ∎ Run n’ Touch Med Ball Slam ∎ TRX Starfish ∎ Band Assisted Pushup Jacks ∎ Bag Knee Strikes ∎ Alternating Dumbbell Curls Interval ◭ 25/10 ∎ Alt Rope Wave w/ Squat ∎ Rope Switch Step Slam 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 25/10 ∎ Speed Punches […]
Squad Fitness Homewood – Group Training Interval ◭ 35s Work / 5s Rest / 35s Work / 15s Rotate ∎ Wall ball Twist [Right] ➜ Wall Ball Twist [Left] ∎ Band Split Stance Row ➜ Tricep Overhead Extension ∎ Evade Strike [L/R] ➜ Evade Lateral Knee [L/R] ∎ Banded Bench Side Raise [Right] ➜ Banded […]
Squad Fitness Homewood – Group Training Endure Back Squat (8-12-14-16-20) ◭ Start with a relatively heavy weight [70%] ◭ Try to stick with that same weight the whole time. If not suffering, by 16 set, add weight. ◭ Remove weight if failure is reached.◭ Record weight you finished 20 set with. ▬▬▬▬▬▬▬▬▬▬▬▬ Weighted Frog Stomp […]
Squad Fitness Gardendale – Group Training Interval ◭ 20W/10R or 4:00 AMRAP ◭ 20/10 x8 ∎ Assault Bike ∎ Pushups ▬▬▬ ◭ 3:50 AMRAP ∎ 30sec Wall Sit ∎ 7 Goblet Squats ∎ 3 Burpee ▬▬▬ ◭ 20/10 x8 ∎ TRX Row ∎ TRX Jump Squats ▬▬▬ ◭ 3:50 AMRAP ∎ 10 Slider Leg Curls […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Do AB 2x CD 2x then 1 round straight through for 3 total rounds A. 15 slider knee tuck on handles (slow) 15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q B. 15 med ball leg curl 30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo 2x C. 15 kb RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=10s 12 elevated SL […]
