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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Warm-up trx lunge twist https://youtu.be/6fnjPvDoCKY trx side bend https://youtu.be/02IpGpA9hXQ AR squat hold R https://youtu.be/Cf2bF6gdkMY L 2x LIFT 10 squat @ 65 percent 10 rear delt fly https://youtu.be/16E9n-5afTg 10x low back stretch on bench https://youtu.be/GtOtjmUgWQg extra credit 20 band glute bridge (I go you go) https://youtu.be/rXtZxmyKwik […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 15 Minute AMRAP ∎ 12 Bench Row [Barbell or Dumbbell] ∎ 6 Roman Press ➜ 6 Shoulder Press ∎ 12 TRX Single Leg Curl [Each Side] ∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat Both 3x] 3x 300 workout (Time) ∎ 25 Pullups […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 4 (AMRAP – Reps) FWD BW Thruster – full length of turf = 4 Situp press 10/20 landmine twist R/L =1 KB RDL pulse pushup Bootcamp 20/10 band jumping Row attached band chest press 20/10 med ball leg curl slider mnt climber 20/10 kb tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Amrap https://youtu.be/dBmgRAivtTQ 7 min amrap 250 row 40 mnt bosu 15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw 7 min amrap 12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg 12 Trx push-up 3-3 cadence 7 min amrap 12 Kb rows r-l https://youtu.be/dBrDr59R7Rc double clinch grip if needed to go […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning 30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest ∎ Negative Pull Up ➜ Trx Row ∎ Negative Pushup ➜Thruster ∎ Nordic Ham Hold ➜ Slider Leg Curl ∎ Braced Plank ➜V-ups Challenger ◭ 4:00 to Complete Each ∎ 40 TRX […]
