Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ⏱ 50s Work/10s Rest ◭ TRX ∎ TRX Hip Throw [Alternate Sides] ∎ Touchdown ∎ TRX Starfish 2x ◭ Bodyweight ∎ Lateral Shuffle Touch n’ Jump [Horz. Turf] ∎ Burpee to Skater [1:6] ∎ Winged Pushup [2 Scap Raises :1 Pushup] 2x ◭ Kettlebell ∎ […]
Squad Fitness Homewood – Group Training Interval ◭ 20W/10 W [No Rest, Rotate after 4X] ∎ TRX Bicep Curls ➜Bicep Curl Hold ∎ Sit ups [Anchored] ➜ Sit up Hold 45/ ∎ DB Should Press ➜ Front Rack Hold *∎ Wall Sit ➜ Monkey Squats * [If you came Tues. you can opt to do […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval https://youtu.be/_wNJcuw63zw 40-25 A. 1 chinup knee tuck 1 jump squat 2 trx rows 2 jump squats B. 4 jumping lunges 2 box jump C. 3 Vups 2 pushups D. 3 kb press 1 front squat 3x last round switch to 30/20 EMOM tricep (Time) 75 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 Dumbbell Floor Press ∎ 50 Chinups ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey Squats ∎ 50 Landmine Bent over Row […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Tabata Squad (AMRAP – Reps) ◭ [20/10 x 5] 45 sec Rest on Rotation A ∎ Rower [Calories] B ∎ Burpees C ∎ Wall Ball D ∎ TRX Hip Throw E ∎ Situp Get Up Press {on bench] F ∎ Sprint Turf and Back Tabata score […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift Cluster (AMRAP – Reps) ◭ 10 Sets of 4 Reps with 10s between each set ◭ Find a healthy weight and stick with it PICK RDL of DEADLIFT RDL Cluster ◭ 10 Sets of 4 Reps with 10s between each set ◭ Find a healthy […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Thunder and Lightning [30W/5R/20W[arrow]/30R] x3 each ∎ Negative Pull Up ➜ TRX Row ∎ Negative Pushup ➜ Thruster ∎ DB Hamstring Iso Hold ➜ Slider Leg Curl ∎ Negative Weighted Decline Sit-ups ➜ V-ups ▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 to Complete Each ∎ 40 TRX Supinated Grip […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 6:00 AMRAP ∎ 12 Preacher Curl ∎ 10 Med Ball Deadbug [2s pause] ∎ 15s Braced Plank ◭ 6:00 AMRAP ∎ 12-11-10-9-8-7 -6 -5 BB Strict Press ∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬ Terminator 4 (Time) ∎ 10 Bicycle Crunches [R&L = 1] ╸ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout MR release – quads glute Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5) ◭ Focus on getting heavy on both. ◭ Go deep on the Goblet. ◭ Adjust Box height as needed. ◭ Minimal rest between BBS & GS◭ Record […]
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 […]
