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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps AmRap 8 min 8-12 Front Squat https://youtu.be/2RJIStaLWQQ 8-12 Pullups 20/10 banded jump squats https://youtu.be/k-Ju_lcCTjo SS Band Row 3x AmRap 10 min 10 KB/DB Row R/L walking lunges 20/10 touchdowns https://youtu.be/jTSTBvE_rRc kb pullover (abs) https://youtu.be/OV3jgMRA3V0 3x Arm blitz 30/20 Band Tricep kick backs https://youtu.be/gKKDgArjwFo Barbell […]
Tabatta Squad 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 Rest 1 minute Tabata TRX Row Beast Mode jumping Pull-up 5x Rest 1 […]
7×7 Warm Up Foam roll band ankle rotations dolphin greatest stretch in the world 7×7 (Time) Burpee w pushup RDL landmine or barbell on platform Kb dip in drive 26/44 Kb front squat 26/44 ( 2 kbs front rack) Sled run pullups Box jumps 24/30 trc jump squats 7x Reps 12 Bench Glute EXY 25 […]
Lift INT Reps AmRap 8 min 8-12 Front Squat https://youtu.be/2RJIStaLWQQ 8-12 Pullups 20/10 banded jump squats https://youtu.be/k-Ju_lcCTjo SS Band Row 3x AmRap 10 min 10 KB/DB Row R/L walking lunges 20/10 touchdowns https://youtu.be/jTSTBvE_rRc kb pullover (abs) https://youtu.be/OV3jgMRA3V0 3x Arm blitz 30/20 Band Tricep kick backs https://youtu.be/gKKDgArjwFo Barbell Curl lat shoulder raise bench plank mnt climber 4x after 3rd set do […]
Lift then Reps Abs of Steel 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x Reps AmRap 14 min 8-12 Bench Press 12-15 RDL 20 attached band Pullapart AmRap 7 min 12- 15 DB leg curl https://youtu.be/agTBLStNriw 12 plate press (2 sec pause) https://youtu.be/iGfowzhbTPA 8-12 shoulder press 25 Rope circles https://youtu.be/KI4yWBFt6dQ Sled Drag https://youtu.be/rZHbZn18Efo […]
Win It Bootcamp MTWI restart every min 4x A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM 2 lateral burpee 4x B. 14 overhead lunge (med ball) 7 barbell pullup 4x C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo 5 box jump D. 15 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc 12 bench leg lift [attach bands for twist} […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8 MR hamstrings foam roller Filthy 50 (Time) 50 Box jumps 50 Jumping pull-ups ” tap” https://www.youtube.com/watch?v=kDpF7UZCCog 50 Kettlebell swings 44/62 https://studio.youtube.com/video/zb2cMTvIhI4/edit 50 steps Walking Lunge 10dbs/20dbs R+L=1 50 TRX knee tuck slow […]
Never Give Up Reps 7/10 inverted Row 7 lunge curls R/L hold lunge position while curling 14 monkey squats 7 kb clean press R-L 30 Russian twist 3x 12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A 20 skaters on bosu (1 sec pause) 12-15 clapping push ups 12 bench situps sled Row 3x Guys 5 TRX […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT pullups to failure 20 lat pulldown https://youtu.be/dUl6c5ggIGI ( Do 1 Drop set every round) 6-8 bench press @ 75-80% drop to 60-55 % then immediately do another set of 6-8 Down and back Turf FWD lunges https://youtu.be/xlkeTAkebMc 3x extra […]
