Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps ∎ 10 DB Leg Curls [20s Hold at Start] ∎ 10 BB RDL 4x ∎ 10 Fire Hydrants [Each][1s Pause] ∎ 10 Attached Band Kick Back [Each] [2s Pause every other rep] 3x ∎ TRX Sled Row [3/4 Turf] ∎ Frog Bound [1/4] Turf ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Front to Back Squat (4sX6r) ◭ Front Squat [Slowest Descent Possible] ◭ Back Squat [Slowest Ascent Possible]▬▬▬▬▬▬▬▬▬▬▬ Reps ◭ 20s Work/10s Rest ∎ TRX Jumping Lunges ∎ Medball Slam ∎ Band Sword Chop ∎ Band AR Hold Reverse Lunge [Switch Sides after both moves] ∎ Reverse […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training TW2: Metcon (Time) ◭ 1P means one partner works at a time. ◭ On 1P, partners can split reps anyway they want. ◭ Both partners run 100 yards at minute: 7, 14, 21, 28, 35 ∎ 4 Switch Step Slam ➜ Burpee 1️⃣1P: 65 calBike ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk Interval PARTNER UP ∎ 5 Situps – 5 sec halfway hold 4-5 3-5 2-5 1-5 800 m Run 9 Rounds (Time) Section 1: ∎ Pistol Squat [Each Side] ∎ KB push press ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15) ◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats. ◭ NO rest between Wall Sit and Back Squat. ◭ No more than 1:00 rest in between sets.Record Last Squat Weight Used ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20-10 ∎ Jumping Lunges ∎ TRX Rows 4x ◭ 20-10 ∎ Med ball slam ∎ Run in place 4x ◭ 20-10 ∎ Dips ∎ Kettlebell Swings 4x ◭ 20-10 ∎ prisoner seated jump squats ∎ Band press 4x ◭ 20-10 ∎ Assault Bike 8x […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl or Waiter Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Step Off to Squat (No Measure) ∎ 6 Negative Weighted Step Offs [Each Leg] ∎ 15 Explosive BB Squats ∎ 20 Band Twist [Each Side] 4x Do the squats as soon as you get done with step offs – each round alternate which leg you start […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Mobility 2- TRX complex (No Measure) Foam roll glutes calves IT bands WINGS TRX complex Band stretches Reps 12 TRX leg curls 12 sumo squats 12 partner situps with med ball throws 2 band sprints (each partner goes 2 times) Repeat 2x 12 Sit up get […]
