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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BSS Lunge R L TRX pushup 3x B. SA bosu Press R L KB swing 3x C. Band vertical Abduction R L Primal Sprint 3x D. bench row R L […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 12 min AmRap dips to failure https://youtu.be/DcxMgoLamy0 5 nordic pop up https://youtu.be/twEv7xtaNpMwalking db lunges (turf and back ) https://youtu.be/xlkeTAkebMc 28’s * (7 low, 7 mid, 7 high, 7 full range) 28s’s * overhead Trciep ext 28 pass off crunches (28 passes) 2x 28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ 2x menaing […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Save Me! A) Bear Crawl Ball Haul B) ∎30 Bosu Lateral Step ∎ 30 Bosu Mountain Climber ∎ 30 Bosu Crunches 2x [Each Person] ▬▬▬ A) Banded Jumping Jacks [Modify with Step] B) ∎ Suicide Run ∎ 30 Russian twist ∎ Suicide Run 2x [Each Person] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Strict Overhead Press (8-10-12-14-17+) ◭ Record your MAX reps in last set. ▬▬▬▬▬▬▬▬▬▬▬▬ Reps ∎ Single Arm Sled Row [1/2 Turf each arm] ∎ 12 Incline Bench DB Row ∎ 15 Tarzan Raise [Each Side] 3x ▬▬▬▬▬▬▬▬▬▬ ∎ 32 Crunches ∎ 32 TRX Mountain Climber [Slow] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup a. 5 kb tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout https://youtu.be/FHlar7mOEAU upper back set up landmine- floor press – rdl Warm-up kb/db halo tricep ext on back knee hug w ankle rotation R/L hip cross inner thigh to hamstring dolphin seal jack LIFT 10-12 landmine bent over Row 6-8 floor press 3x Save ME 10-12 […]
