Do you feel LUCKY LIFT Amrap 8 min 12-15 RDL 20 attached Band pull apart 5 Leg lift neg then 10 positive Card Deck take out jokers and spades on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500 Reps will […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Warm-up non attched external rotation R L sup grip pullapart band standing row lunge twist R L trx fly stretch trx torso twist LIFT 10 bench press @ 60 percent 45 sec rest 10 Pullups Agility 10x erbody 15 lat […]
Filthy 50 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" 50 Kettlebell swings 44/62 50 steps Walking Lunge 10dbs/20dbs R+L=1 50 TRX knee tuck slow 1-1 cadence 50 kb Squat press 26/35 (more press does not have to be deep […]
Reaper 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 credit 10 SL glute bridge 10 plankster https://youtu.be/G1NgVYQIyIk 2x Interval 20/10 jumping band row […]
Prevail FGB 6 (AMRAP – Reps) Barbell Curls Battle jack Run n touch Burpee (run turf burpee at each end count burpees) Bag push (bag 2 ft from wall ) Rower 3x 1 min each station (record reps completed) Interval https://youtu.be/_wNJcuw63zw 20/10 Alt rope wave w squat- slam 2x punches- knee strikes 2x TRX curl- […]
This is Better than Cardio Reps 15 sec Side plank pulsating – 15 sec side plank hold R L 2x 50 bicycles 40/20 Lat Landnmine https://youtu.be/_RoD_6967gA TRX Powerpull https://youtu.be/D8S_x8D6BWU Band assisted pushups – jack push at fatigue ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c 3x Reps 12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit 8 R/L Liberty […]
This is Better than Cardio Reps 15 sec Side plank pulsating – 15 sec side plank hold R L 2x 50 bicycles 40/20 Lat Landnmine https://youtu.be/_RoD_6967gA TRX Powerpull https://youtu.be/D8S_x8D6BWU Band assisted pushups – jack push at fatigue ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c 3x Reps 12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit 8 R/L Liberty […]
Light em up Pre-Workout IT bands stick Inner thigh foam roller Warm-up Warm up Hip cross glute bridge Scorpion Frankenstein Stein Sub scapular hold Ham scoop rocking Calf raises torso rotation LIFT Amrap 8 min 8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move 15-20 kroc rows […]
Prom Queen 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 curl 15 wall ball row 250 push it ( run in place – […]
Stronger and Faster Reps Ameao 8 min 12-15 Incline Press 12-15 Bat Wing Row Amrap 8 min low bar pullups 6-8 floor press AmRap 10 min barbell shoulder press 20-30 sec pause sled drag 1 way lunge turf 1 ways Go 4 IT (Time) 40 battle jacks (rope handles gotta touch) 40 kb swings black/ […]
