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 […]
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 […]
