Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 10s Work／10s Rest ∎ Halfway Situp Extension 4x ∎ Situps 4x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 2:00 Each [30s Movement Switch] ∎ Rope Snake [Bosu] ➜ Rainbow [Bosu] ➜Mnt climber [Bosu] ➜Alt Waves on Knees [Bosu] ∎ Jumping Knee Strike ➜ Round House ∎Explosive Wall Ball ➜Russian twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 Dumbbell Floor Press ∎ 50 Chinups ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey Squats ∎ 50 Landmine Bent over Row […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp AmRap OH press 12 -8-8-15+ After each set do 10 bosu leg lift or knee raise 20-10 A. Trx tricep ext SS Band Row 4x 1. Sally up-down ( sit-ups- sit-up holds) 20-10 B.jack press Assault bike 4x 2.jump around (kris cross) (squat jumps- wall […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval A. 2:00 [30s Split] ∎ Wallball Deadbug ∎ Wall Ball B. 2:00 [30s Split] ∎ Sit up Strike ∎ Bag Knee Strike [3R/3L] C. 2:00 [30s Split] ∎ Sword Slice ∎ Jumping Band Pull [Squat Pull at Fatigue] D. 2:00 [30s Split] ∎ Assault Bike […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Gardendale Front Squat (5s x 10r) ◭ Decide your front rack position with Coach. ◭ Brace Core HARD…Every Rep! ◭ Drive up Chest and Elbows from hole. ◭ Start with weight from last weeks 5×10.◭ 16 Sit-up Twist Total between sets. ▬▬▬▬▬▬▬▬▬▬▬▬ Bulgarian Split Squat (10-12-15-20 […]
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 Pre-Workout IT bands stick Inner thigh foam roller Amped Up with Abs (No Measure) Frankenstein walks inner thigh monkey squats dolphins runners stretch iron cross Abs ∎ side v -ups 30 sec R-L ∎ in and out 30 sec (knee straight or bent) ∎ swivel plank […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Game ∎ Crack the Egg 2x [Each Person] ∎ 50 crunches [Both] ▬▬▬▬▬▬▬▬▬▬▬▬ Barbarian (Time) ∎ 10 Inverted Dip Bar Row ∎ 16 Box Jumps ∎ 12/20 Swimmer Push-up ∎ Seated Rope Pull ∎ Sled Push ∎ Seated Rope Pull ∎ Sled Push ∎ 30 Sword […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ∎ Forced Partner Pushups 3x ▬▬▬▬▬▬▬▬▬▬▬▬ Punsisher 2 (Time) ∎ Farmers Carry ∎ 15 Box Jumps 3x ∎ 10 Mixed Grip Pull-ups ∎ 20 Wall Balls 3x ∎ Walking Sled Row [1 Turf] ∎ 400m Run 3x ∎ 30 Burpees ∎ Bear Crawl [1:00]▬▬▬▬▬▬▬▬▬▬▬▬ Finisher […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 8 (AMRAP – Reps) ∎ Windmill Slam ∎ Med Ball V-ups ∎ DB Punchies ∎ Loaded Situp Get Up Press ∎ Round House [Count Knock Downs] 3x Save Me! ◮ 2:00 ∎ Partner Combo 5 Burpee ➜ Medball Wall Twist ◮ Save ME ∎ 50 […]
