Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Save Me! A) Bear Crawl Ball Haul B) ∎ 30 Plate Lateral Step ∎ 30 Plate Crunches 2x [Each Person] ▬▬▬ A) Jumping Jacks or Jump Rope B) ∎ 2 touch Suicide Run ∎ 30 Russian twist ∎ 2 touch Suicide Run 2x [Each Person] ▬▬▬ […]
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 Interval ◭ 20W/10R ∎ Reverse Lunge w Med Ball Twist R ∎ L 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R ∎ TRX Row Kick [Alternating] ∎ SL See-saw Press 4x ◭ Run 400 or 200 [based on speed] ▬▬▬▬▬▬ ◭ 20W/10R […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ∎ 8-12 BB/DB FloorPress ∎ 15-20 Rear Delt Fly 4x ▬▬▬▬ ∎ 5 Nordic pop-up [use box] ∎ 12-15 RDL @ 65% 4x ▬▬▬▬ ∎ 7 BSS [Each Leg] [Rep 1 is 1s hold, Rep 2 is 2s hold…etc…] ◭ 8 Tri-crunch between each set […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training CardioFusion ◭ 60/20 A. Assault Bike [ Slow Build up] B. Rower C. Attached Band Squat to High Pull D. Bag Fight E. Agility Turf 2x ◭ 13:00 AMRAP OH Carry [till fatigue] Farmer Carry [till fatigue] 6 Sled Push Pull [Horz Turf] 20 Band Twist […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) ∎ Manmaker ∎ Pull-ups ∎ Push-ups ∎ Landmine Front Squat 45/25 ∎ Landmine Squat Press 45/25 ∎ SA KB Bench Row [Each Side] ∎ Sled Run [1 Turf] ∎ Lateral DB Raise 7x () […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training DB/BB Strict Overhead Press (4sx10r (Slow Descent)) Choose ◭ 20 KB Shrugs between each set OR ◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬ DB Bench Row ∎ Between Each Set do 30 Russian Twist Reps ∎ 30 Band Tricep Pushdown ∎ 12 TRX Tricep KickBack [ palms […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ⏱ 50s Work/10s Rest ◭ TRX ∎ TRX Hip Throw [Alternate Sides] ∎ Touchdown ∎ TRX Starfish 2x ◭ Bodyweight ∎ Lateral Shuffle Touch n’ Jump [Horz. Turf] ∎ Burpee to Skater [1:6] ∎ Winged Pushup [2 Scap Raises :1 Pushup] 2x ◭ Kettlebell ∎ […]
