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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ∎ 12 KB Cleavers [upside down] ∎ 15 Banded Knee Tuck [Keep Feet in band] 5X ∎ Bench DB Drop Set 8-12 2x ∎ Agility 3X ∎ 20 Banded Lat Pull Down ∎ 8 Low Bar Pull Ups [Behind Neck Slow ] 4X Run the Rack Tricep […]
Squad Fitness Homewood – Group Training LIFT 20 min amrap A. 15-20 bench press 55 % B. lunges >,< https://youtu.be/xlkeTAkebMc C. 8-12 pullups goal 4-5x 30sec on-15 blast-25sec rest/rotate A. TRX Rows- trx jump squat B. Pushups- half burpee * https://youtu.be/SV07IkxJ_jk C. KB goblet Squat- sprint in place 3x sled run 12 bench side raise […]
Squad Fitness Homewood – Group Training Interval ◭ 20W/10 W [No Rest, Rotate after 4X] ∎ TRX Bicep Curls ➜Bicep Curl Hold ∎ Weighted Wall Sit [Booty Banded] ➜ Monkey Squats ∎ Sit ups [Legs Anchored] ➜ Half Way Sit up Hold ∎ DB Should Press ➜ Front Rack Hold ◭ Do another round with […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadstop Deadlift (5𝙭8) ◭ Set bar down completely every rep. ◭ Re-Brace core Every rep. ◭ Increase weight AS NEEDED. ◭ Ask for Form check before going heavy.◭ 20 Dips after each set ▬▬▬▬▬▬▬▬▬▬▬▬ Bulgarian Split Squat 4X12 ◭ Style 1: Barbell and pad as ankle […]
Squad Fitness Gardendale – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL 4x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 10 Attached Band Kick Back [Each] [2s Pause every other rep] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ 8 KB SL […]
