Squad Fitness Gardendale, 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 […]
Squad Fitness Gardendale, 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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 10:00 Challenge [Split however desired] ∎ 4 Sled Row [4 Turf] ∎ 40 Box Jump ∎ 60 Wallball ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 EMOM ∎ M1: 6-8 Barbell Floor Press – Plate press remainder of minute ∎ M2: MAX Russian Twist ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 10:00 Challenge [Split […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training TRX Vs KB (Time) ◭ Complete as Efficiently as Possible! ∎ 15 TRX Leg Curl ∎ 12 Overhead Reverse Lunge [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 Atomic Pushup ∎ 16 KB Row [Each Side] 3x ∎ Run 250m ▬▬▬▬▬▬▬▬▬▬ ∎ 15 TRX Inverted […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 6 Min Squat Routine – EMOM 6 rounds 10 squats -11-12-13-14-15 Barbell back squat w + 85 lbs under 85 use db/KB Elevated Squat Fire Breather FGB (AMRAP – Reps) ∎ Sled Push/Pull Horizontal ∎ KB or DB Rows ∎ Battle Jacks ∎ Situps with […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval 30s Work/ 5s rest / 10 Sec ALL OUT ∎ 30s KB Swing ➜ 10s Knee Strike 3x ∎ Band Punches ➜ Band Jumping Row 2 yellow/ 2 reds [no handle] 3x ∎ Windmill Slams ➜ Switch Step 3x ∎ Heel Taps ➜ Shuttle Sprint […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 8:00 AMRAP ∎ 10-12 Landmine Bent Over Row [2H] ∎ 6-8 Floor Press[Heavy] 8:00 AMRAP ∎ 10-12 DB Hamstring Curl [3s⇩3s⇧] ∎ 8-12 DB or BB RDL ▬▬▬▬▬▬▬▬▬▬ Cindy Squad (AMRAP – Rounds and Reps) ◭ 10:00 AMRAP ∎ 5 Pushups ∎ 10 Goblet Squats […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 7 Minute AMRAP ∎ 15 Bench Row Palms up [Barbell or Dumbbell] ∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat 3x] ◭ 7 Minute AMRAP ∎ 4 Nordic Pop Up [ I Go , you Go] ∎ 30 Band Leg Curls 300 workout […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20s Work /10s Rest [x8] A] 6 Inch Hold ➜ Leg Lift around Partner B] Situp Hold ➜ Mountain Climber on Feet C] Wall Sit ➜ Band Partner High Knees E] In-Out Plate Jump ➜ Close Grip Pushup [Booty Band on Elbows} D] Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice Jumping Pullups find correct height do warm up set and find weight for Landmine Power Press Tabata Squad (AMRAP – Reps) ◭ [20/10 x 5] 45 sec Rest on Rotation A ∎ Assault Bike [Calories] B ∎ Burpees C ∎ 180 Slam Ball D […]
