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 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Minute to Win It EMOM ∎ 12 MedBall DB Chest Press Squeeze ∎ 20 Bench Hops 4x ∎ 10 DB Curl ∎ 2 Touch Suicide [half turf then full turf] 4x ∎ 10 TRX Row ∎ 15 TRX Jump Squat 4x ∎ 15 KB Swing ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 20W/10H x2 ∎ TRX Curls ➜ Hold 10s ∎ Jump squats ➜ Wall Sit ∎ Med Ball Slam ➜ Gut Check ∎ Situps ➜ Halfway Situp Hold 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 40W/20R ∎ Medball Burpee to Wall ball ∎ V-up to Russian twist 2x ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bent Over DB/KB Row (6 𝙭 10) ◭ 2s Pause at Top ◭ Re-brace the core as needed. ◭ Increase weight each set if possible. ◭ The goal is power through the upper back.◭ Record your heaviest “Clean” Set ▬▬▬▬▬▬▬▬▬▬▬▬ Fish Out of Water (Time) ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Comrade 2 Lunge (Time) ◭ I go, You go ◭ Alternate through the following movements, with one person working at a time. ◭ You do 7 burpees, then I do 7 Deadlifts etc… ∎ 7 Burpees ∎ 7 DB Deadlift ∎ 7 Overhead Squat ∎ 7 […]
