As iron sharpen iron so one man sharpens another CardioFusion 60 calf raises ( 20 toes in, 20 toes out, to straight) Amrap 12 min A. Farmer walk 3 dead lift 4x B. row 300 C. 20 rope circles- 20 rope slams https://youtu.be/KI4yWBFt6dQ D. run 400 m ( Start Run with Weave in out bags […]
turn and burn CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x C. spin in reverse heavy tension (swap between stand and seated) – […]
Jack the Ripper Pre-Workout practice pushup jack https://youtu.be/ypk9gAyJRJk?t=32 practice band side raise find foot position for power row Warm-up warm up 3 supermans Prone shoulder Dolphins Stair steppers Knee to elbow Sub scap raise Knee hug Jack the Ripper (Time) A. 20 gorilla row Red/ Green 20 battle jack (ropes) 3x B. 10 Lunge Jack […]
Make your body a weapon Pre-Workout MR inner thigh https://youtu.be/kXw_gBFiNqs Warm-up https://www.youtube.com/watch?v=AAsnRtghCLY&feature=youtu.be kb swing practice drill https://www.youtube.com/watch?v=zb2cMTvIhI4 Interval https://youtu.be/_wNJcuw63zw Think of KB row and Speed lunge R as a station and L as a station. 30W-10R A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc L C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q L D Contra Lateral […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 3 min swap every 45 sec row (hard) -curl press seated 15/25 2x SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4 primal sprint – plyo pushups 2x 2x Reps 15 Bosu glute raise R-L […]
heart stopper CardioFusion 3 min swap every 45 sec row (hard) -curl press seated 15/25 2x SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4 primal sprint – plyo pushups 2x 2x Reps 15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY sled run or band sprint 3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g 10 med […]
heart stopper CardioFusion 3 min swap every 45 sec row (hard) -curl press seated 15/25 2x SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4 primal sprint – plyo pushups 2x 2x Reps 15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY sled run or band sprint 3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g 10 med […]
Spark Reps 10-12 Bar leg lift (slow drop 3 sec min ) https://youtu.be/PnwKpalgIhs 10 Barbell rollout https://youtu.be/_ZxfrZoM6rs Reverse sled drag https://youtu.be/zG66dr9Clo8 Fwd lunges (turf) https://youtu.be/xlkeTAkebMc 12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY 12 TRX single leg curl https://youtu.be/4-C-zX-5pgs 3x 20/10 Spin seated sprint 4x Row 4x Wall ball 4x Single leg […]
Bills LIFT A. 6-8 floor press (pause on the floor) https://youtu.be/rbNJqbRkbc0 12-15 landmine bent over row https://youtu.be/DcCurXzoge4 3x B. 12-15 db incline rotational press https://youtu.be/mi3yCHlC3N0 12-15 RDL 3x C. 50 pullups – ever-time you take a break 20 situps A. EMOM 10/12 cal row min 1 8 burpee min 2 3x B. 12 trx leg […]
Wheels LIFT squatsjumping lunges side bench raises leg lift 3 neg- 7 pos 60/20 deadbug – inner thighs squat to lat lunge weighted jump squat- monkey squat winged pushups 3x sled race
