Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ AMRAP 11:00 ∎ 12-15 RDL ∎ 20 attached Band pull apart ∎ 5 Negative Leg Lift ➜ 10 Regular Card Deck take out jokers and spades on the 7th card that = how many meters/2 to Bike or Run or so 6 of hearts […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Game crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3 rounds 50 crunches Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 30 sword chop https://youtu.be/TEezjQo-K84 AXE blow w core stick if […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp 20-10 A. Band Bunny Hops https://youtu.be/8wxv6K-51tI SS Band Row 4x 1. Sally up-down ( pushups) 20-10 B.jack press https://www.youtube.com/watch?v=Hbs1eNxYTXw 15/25 sumo squat to high pull Green/yellow 4x 2.jump around (kris cross) (squat jumps- wall sit) 20-10 C. KB Row R L 4x 3. AC/DC Thunder […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout practice landmine RDL and find weight Terminator 3 (Time) ∎ 10 Deadbug [R&L = 2] ╸10 Push-ups ∎ 10 Wall Ball ╸10 Jumping Pullups ∎ 10 Landmine RDL/Deadlift Combo [90#/45#] ╸10 TRX Starfish ∎ 10 TRX Leg curls ╸10 Plank Elbow Strike [R&L = 1] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bent Over DB/KB Row (5 x 12) ◭ 2s Pause at Top ◭ Re-brace the core as needed. ◭ Increase weight each set if possible. ◭ The goal is power through the upper back.5 Dragon Flag Between Each Set ▬▬▬▬▬▬▬▬▬▬▬▬ Comrade 2 Lunge (Time) ◭ I […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training AMRAP ◭ 15 Minute AMRAP ∎ 15 Bench Row [Barbell or Dumbbell] ∎ 6 Roman Press ➜ 6 Shoulder Press ∎ 24 Slider Single Leg Curl [Total] ∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat Both 3x] 3x 300 workout (Time) ∎ 25 Overhead Power […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Front Squat Drop Set (20 – 15 – 10 – 5 – 2) ◭ Start Light, Get Heavier each set. ◭ If a weight is too heavy, lower the weight and restart the set. ◭ No racking weight mid-set. ◭ Brace your core, or else🔪◭ 12 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 30s Work／30 Work 20 sec Break 3x ▬▬▬▬ ∎ Split Stance Band Row ∎ Wall Balls ▬▬▬▬ ∎ Landmine Curtsy Lunges ▬▬▬▬ ∎ Assault Bike 30s All out ／30s mid – level ▬▬▬▬ ∎ Paddle Board [Each Side] ▬▬▬▬ ∎ TRX Starfish [Banded] ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Landmine Row [2 Hands] (70 AFSAP) ◭ Brace your Core! ◭ Rest when form breaks. ◭ Complete 70 Reps in as few sets as you can. ◭ If you complete 20+ Reps on set 1, double the weight.◭ 20 DB Side Raise between sets. ▬▬▬▬▬▬▬▬▬▬▬▬ Reps […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT AMRAP 16 min 20 Wall sit +wall angles deloaded squats 12-8-6-6 Stay with 6 Reps thereafter 15 Side Plank Raise 15 sec Side plank Hold 500 challenge (Time) 𝐀] 50 Prisoner Squats 𝐁] 50 Pushups 𝐂] 25 Slider Leg Curl 𝐃] 50 TRX Knee Tuck […]
