Rock n Roll LIFT warm up low back ext scoops frankenstien A. 6-8 RDL sled Drag (sled behind you – face fwd- palms up) https://youtu.be/rZHbZn18Efo 3x B. 6-8 bench barbell row 15 doorway pulls 3x Then do A, B another 2x each do 8-12 on RDL and 8-12 on bb row 30 band leg curl https://youtu.be/hbS94TxFisk 20 seated ALT DB bicep curl 12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat Sled […]
The Test Interval https://youtu.be/_wNJcuw63zw 20sec pulsating side plank R then hold side plan 20 sec L plankster on command https://youtu.be/G1NgVYQIyIk 40W-20R -swap moves last 15 sec A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o C. attached band row -squat row D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc […]
Pre-exhaust LIFT 12 min AmRap dips to failure https://youtu.be/DcxMgoLamy0 5 nordic pop up https://youtu.be/twEv7xtaNpMwalking db lunges (turf and back ) https://youtu.be/xlkeTAkebMc 28’s * (7 low, 7 mid, 7 high, 7 full range) 28s’s * overhead Trciep ext 28 pass off crunches (28 passes) 2x 28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ 2x menaing go R-L-R-L 60 Split each exercise however desired Back […]
Punisher 2 Bootcamp Stretch Forced Pushups https://www.youtube.com/watch?v=bSt2Njjo-W0 3x beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM 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 bear Crawl 60 yards Finisher 7 ITY band sequence […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout FGB 6 (AMRAP – Reps) Barbell Curls Battle jack https://youtu.be/obcIJjUeq1A Run n touch Burpee (run turf burpee at each end count burpees) Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg Rower 3x 1 min each station (record reps completed) Interval https://youtu.be/_wNJcuw63zw 20/10 […]
Sqwod Amped Up with Abs Frankenstein walks inner thigh monkey squats dolphins runners stretch iron cross Abs side v -ups 30 sec R-L in and out 30 sec (knee straight or bent) swivel plank 45 sec cannonballs 25 sec bicycles 20 sec rest repeat with 10 sec less on everything Interval https://youtu.be/_wNJcuw63zw round 1 40-20 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout Mobility (No Measure) Mobility 10 sec band stretches 20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek 10 sec Hip flex-or stretch 2x 10 sec R-L TRX Crossover 2x 20 foam roll IT bands and Calf Ladder (Time) 10 chin ups 10 full burpees drop 2 reps […]
Prevail FGB 6 (AMRAP – Reps) Barbell Curls Battle jack Run n touch Burpee (run turf burpee at each end count burpees) Bag push (bag 2 ft from wall ) Rower 3x 1 min each station (record reps completed) Interval https://youtu.be/_wNJcuw63zw 20/10 Alt rope wave w squat- slam 2x punches- knee strikes 2x TRX curl- […]
Ladders Mobility Mobility 10 sec band stretches 20 ankle rotations R-L 10 sec Hip flex-or stretch 2x 10 sec R-L TRX Crossover 2x 20 foam roll IT bands and Calf Ladder (Time) 10 chin ups 10 full burpees drop 2 reps till 0 10 Box jumps 10 atomic pushups drop 2 till 0 10 pistol […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout CardioFusion 30 sec W Lateral shuffle (horizontal turf) kb split stance tocudown kb SRDL R kb tSS ouch downs kb srdl L plank (switch n gears w kb/ kb touch or hold ) 2x 16 min amrap 10 elevated glute raise bosu bubble […]
