Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp 7:00 AMRAP OH press BB or DB 12-8-8-15+ After each set do 5 Dragon Flags or 15 Leg Lifts *Abs until last person is Done* 20-10 Band Hip Toss [Black] Alt Bag Knee Strikes [ Use Abs] 4x 1. Sally up-down [Sit All the Way […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20W/10R ∎ lateral burpees ∎ jumping lunges 4x ◭ 30W/10Blast/30R&R A. TRX Rows ➜ TRX Jump Squat B. Pushups ➜ Up-Down C. KB Goblet Squat ➜ Sprint in Place 2X ▬▬▬▬▬▬▬▬ Blast (AMRAP – Reps) ∎ 12 Pullups ∎ 10 KB/DB Thruster ∎ Run […]
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 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 Squad Hip 2 (No Measure) mid back stretch R clam shell R reverse clam shell R L hip stretch sit up toe touches dolphins best stretch in the world Interval ◭ 20W/10R ∎ lateral burpees ∎ jumping lunges 4x ◭ 30W/10Blast/30R&R A. TRX Rows ➜ TRX […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp ◭ Outlast Farmer Carry! ∎ Nascar Style around Turf *Coach Abs when you fail until all are done [100 Flutter Kicks can earn you back into the Race] ∎ Winner is last person carrying ◭ 20-10 ∎ Calf Raise to Band Upright Row ∎ SS […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nightmare (Time) complete all reps in A. before moving to a. A. 50/75 Pushups a. ∎ 5 KB Tricep Extension [5U5D] ∎ 5 Burpees ➜ 4,4 ➜ 3,3 B. 60 Step Ups [Total] b. ∎ 15 Plank Hip Tap [each side] ∎ 15 Wallball ➜ 12,12 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP 16:00 AMRAP ∎ 15-20 DB Bench Press / TRX Pushup ∎ FWD Lunges {2 Turf] ∎ 8-12 Pullups / ▬▬▬▬▬ Interval Sally Up Sally Down [Rotate] Squat Situp Anchored Locked out Legs Pushup Reps ∎ 1 Sled Run ∎ 15 Side Plank Raise [ Slow] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 14 Min AMRAP of ∎ 8 Band Glute Kickback [2 Reps, 2 Sec Hold] ∎ 8-12 Your Favorite Lift Squat Bench Barbell Row Bench Press OH Press Deadlift RDL EMOM ∎ 10/ 15 Pushups ∎ Run Turf and Back 2X 4x ∎ 10 Wall Ball […]
