Squad Fitness Homewood – 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 […]
Squad Fitness Gardendale – Group Training DB Bench Press (4sX8r) ◭ MAX EFFORT!!! ◭ Bench or Bosu ◭ After Each Set, 15 Banded Knee Tucks Landmine Kneeling SA Shoulder Press (12-8-6-MAX) ◭ Performed on one knee. ◭ No rest between sides. ◭ Switch Knees when you switch arms. ◭ Reps Down = Weight Up ◭ […]
Squad Fitness Gardendale – Group Training Team work ◭ BUY IN ◭ Between you are your partner, complete 100 deadlifts Partner 1: # deadlifts (barbell or KB) Partner 2: Push ups until P1 is ready to switch ⤱ Switch, alternating every few reps until all reps are completed ⤱ ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 Reps Split. ◭ […]
Group Training Interval ◭ Strength AMRAP 8 min A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band] B. ∎ 24 Alternating DB Floor Press ∎ 20 Band Pull Apart ▬▬▬▬▬ ◭ Tabata 20/10 A. ∎ Wall Ball B. ∎ Alt Heel Touches 4x C. ∎ Alt Gear Shiftier D. ∎ Burpee or […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Strength AMRAP 8 min A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band] B. ∎ 24 Alternating DB Floor Press ∎ 20 Band Pull Apart ▬▬▬▬▬ ◭ Tabata 20/10 A. ∎ Wall Ball B. ∎ Alt Heel Touches 4x C. ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Minute to Win It EMOM ∎ 12 MedBall DB Chest Press Squeeze ∎ 20 Bench Hops 4x ∎ 10 DB Curl ∎ 2 Touch Suicide [half turf then full turf] 4x ∎ 10 TRX Row ∎ 15 TRX Jump Squat 4x ∎ 15 KB Swing ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nintendo All Stars (Time) ∎ 8 Mario Jumps R&L [Plyo Lunges] ∎ 12 Donkey Kong slams [Jump and med ball slam] ∎ 25 Yoshi Mountain Climbers [with sliders] ∎ 3 Sonic Runs [10 high knees to a suicide run] ∎ 15 Peach’s plié Squat [sumo squats […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Team work ◭ BUY IN ∎ You and your partner, SA Front Rack Carry the Baseball Field/Park ∎ 20 Syncro Alternating Thrusters [Total] ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength] ◭ Use Boards to keep count. Strength: ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 2:00 Each [30s Movement Switch] ∎ 3 Alternating Plank Pull ➜ Situp Get Up ∎ Core Stick Lunge Twist ➜ Paddle ∎ Behind Head Throw ➜ Jumping Slam ∎ Coaches Agility ➜ Agility 3x ∎ Coaches Choice Abs ▬▬▬▬▬▬▬▬▬▬▬▬ Beat the Clock (AMRAP – […]
