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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each] A. ⬇ ∎ Landmine Twist ∎ Split Jerk [Right] B. ⬇ ∎ Lateral Medball Slam ∎ Ukrainian Twist ∎ Lateral Medball Slam ∎ Ukrainian Twist C. ⬇ ∎ Bag Combo ∎ Pogo Jump [Right] ∎ Bag […]
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 CardioFusion 6 min squat routine EMOM ) ★ 40 crunches A. ◭ 6:00 AMRAP ∎ 20 Chest Fly on Bag ∎ 20 Pull Punch [Each] ∎ 10 Round House [Each] ★ 40 Reverse Crunches B. ◭ 6:00 AMRAP ∎ 300 rower band on knees????? ∎ lat […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval BB or DB Curls Trx Tricep Etc Alt
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion 6 min squat routine EMOM ) 40 crunches A. 6 min amrap 20 chest fly on bag 20 pull punch R/L https://youtu.be/xzSvWBTXvq0 10 round house kick R/L 40 reverse crunches B. 6 min amrap 300 rower band on knees lat step w band on knees […]
