New Year- New You 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 or barbell pullups 6 bench hop R+L=1 5 renegade rows – […]
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 […]
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 […]
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 20 rope slam -20 bicep curls on bosu (starter) Spin – up Row pace under 230-200 figure 8 farmer walk 2x 1 min […]
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 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 30 […]
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 B. 14 overhead lunge (med ball) 7 trx pull up https://www.youtube.com/watch?v=z7oXHRe2U80 C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo 5 box jump D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc 15 bench leg lift [attach bands for twist} […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 shoulder external rotation R/L 20 low back ext with stretch Abs of Steel (No Measure) 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x only 10 sec on round 2 Run 200 20sec […]
