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
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 70’s 7 min amrap 20 kb swings 10 med ball slam 15 jack press 4 bear crawls FWD/BWD horizontal turf Black Betty challenge (as many kb row as possible) R-L=1 80’s 8 min amrap 15 band twist 20 bosu […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8 https://www.youtube.com/watch?v=HrVf4auKUZ8 Warm-up child’s pose (cross R over L and vice versa) hip flexor downward dog (pivot the toes hips) shoulder retraction greatest quad alt arm foot rotational twist backstroke LIFT 10-12 Retraction press https://youtu.be/ZdMTY6V9p10 […]
Barbarian Challenge Game crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3 rounds 50 crunches Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) seated rope pull sled push seated rope pull sled push 30 sword chop AXE blow w core stick if advanced 10 trx row kick 20 alt dumbell snatch (from […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes on peanut demo dips https://youtu.be/DcxMgoLamy0 New Year New You (Time) terminator format eliminate last exercise after each round until you last round is 10 dips 10 dips 9 trx bicep curls 8 trx jump squats 7 pullups […]
