Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Dirty 30 [Non-stop 30s Work, 4 Rounds each] A. ⬇⬇ ∎ Landmine Lunge Knee Tuck [R & L] ∎ Split Jerk [R & L] 1x B. ⬇⬇ ∎ Lateral Medball Slam ∎ Hop Scotch ∎ Lateral Medball Slam ∎ Hop Scotch 1x C. ⬇⬇ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Floor Press (10-5-5-2-2-2…Until 2 Rep Max) ◭ 7 TRX Rows [1-0-3] cadence Between Floor Press Sets. ◭ Weight increases each set. ◭ Do Not Rush the FP. Rest as needed. ◭ Record Highest 2 rep weight. ◭ Ask for a spotter! ▬▬▬▬▬▬▬▬▬ Fish Out of Water […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Reps Coach’s Choice : Abs 🤣 Pirates 1 (Time) ∎ 10 Barbell Pistol Squat [Each Side] ∎ 10 Plank Walk [Barbell Rollout] ∎ 5 Cannonball [Burpee Medball Slam] ∎ 30 Shiver me timbers [Rotational Wall Sit] ∎ 8 Mast Climbers [TRX Power pull] ∎ 16 Staggered […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Bootcamp Stretch Forced Pushups 3x beast mode (more than 50 push ups add manual Resistance to hit fatigue earlier Punsisher 2 (Time) farmers walk 35/53 15 box jumps 3x 10 mixed grip pull ups 20 wall balls 3x sled row 400m run 3x 30 full burpees […]
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 ▬▬▬▬▬▬▬▬▬▬ Reps ∎ Partner Band Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Back Squat Superset with Pulsing Lunge ([20BS/20PL] – [15/20] – [10/20] – [6/20]) ◭ Superset Back Squats with Pulsing Lunges. ◭ Increase Weight as reps decrease, your heaviest set will be the set of 6. ◭ 20 Pulsing Lunges on each leg with no rest after […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Nintendo All Stars (Time) ∎ 8 Mario Jumps R&L [reverse lunge and jump] ∎ 12 Donkey Kong slams [Jump and med ball slam] ∎ 25 Yoshi Mountain Climbers [with sliders] ∎ 3 Sonic Runs [10 high knees to a suicide run] ∎ 15 Peach’s plié Squat […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Floor Press / Dumbbell Floor Fly Superset ([20 FP/20 Fly] – [15/15] – [10/15] – [5/15]) ◭ Increasing Floor Press weight as reps decrease. ◭ Fly weight should stay the same but get harder as sets progress. Go SLOW ◭ If partnered, start on different movements […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout Stational Setup foam roll glute and quads Interval 60W/20R ∎ Decline Bench Sit-ups [Modify to Knees up Crunches] ∎ Side Kicks [R&L] [30s Split] ∎ Band Squat Press & Figure 8 Run [30s Split] ∎ Med Ball Reverse Lunge with Twist [R&L] [30s split] ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ AMRAP 8:00 ∎ 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 […]
