MAn up Pre-Workout row or spin foam roll upper back find weight for landmine row and landmine power push Warm Up 4 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations LIFT 10-12 Landmine undertaker Row https://youtu.be/YmboaqtRxHs 6-8 RDL 15-20 Dips 3x I GO – You GO […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find height for jumping pullup- use bosu and platform if needed LIFT Everyone AmRap 12 min 12-15 DB leg curl – elevate bench on platform put against the wall 8-12 RDL (rest 30-45 sec after) 4 standing Roman Press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice ski jumper PVC pipe on calfs CardioFusion Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving * starter for Relay * 20 rope slam -20 bicep curls […]
Allergic to Excuses CardioFusion 90 sec W/ 15R A. rower reverse grip B. band lateral R-L black/purple (explode out slow step in) C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall) 2x 15 sec side plank raise R 15 sec […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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 […]
Challenge for change Warm-up finish w abs LIFT 5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y 4x 500 challenge (Time) 50 prisoner squats 50 pushups 25 slider leg curl 50 trx knee tuck (ab motion) 25 jumping pullups 50 Situps med ball […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice https://www.youtube.com/watch?v=kDpF7UZCCog do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU tabatta squad (AMRAP – Reps) Tabata Rower (Calories unit) 5x Rest 1 minute full Burpee 5x Rest 1 minute Tabata Goblet Squat red/black beast mode purple/ blue 5x […]
LIFT and FGB2 Pre-Workout find height for jumping pullup- use bosu and platform if needed LIFT Everyone AmRap 12 min 12-15 DB leg curl – elevate bench on platform put against the wall 8-12 RDL (rest 30-45 sec after) 4 standing Roman Press – then AMRAP shoulder press 3x Guys AmRap 8 min 15-20- shrugs […]
wall ball Relay Pre-Workout practice ski jumper PVC pipe on calfs CardioFusion Set up a relay teams of 4 (wall ball is the "torch" have to pass to each station before moving * starter for Relay * 20 rope slam -20 bicep curls on bosu Spin – up Row pace under 230-200 figure 8 farmer […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm Up (No Measure) Foam roll band ankle rotations https://youtu.be/_bSwAqfY_ek dolphin greatest stretch in the world 7×7 (Time) Burpee w pushup RDL landmine or barbell on platform Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4 Kb front squat 26/44 ( 2 kbs […]
