Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Workout band ankle rotation 25 fire hydrants R-L CardioFusion ◭ 60/20 A. Assault Bike B. MedBall Pivot [Alternating] C. Attached Band Squat to High Pull D. Bag High Low Punches 2x ◭ Transition 2:00 Blitz ◭ 10:00 AMRAP OH Carry [150m] Farmer Carry [150m] Bear Crawl […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT ◭ 400 Strength Challenge ◭ Split Reps however desired ▬▬▬▬▬▬▬▬▬▬▬▬ ∎ 50 Bulgarian Split Squat [Each Side] ∎ 50 TRX Leg Curl ∎ 50 Back Squats [don’t rotate] [12-15 Rep Max Weight] ∎ 50 RDL [12-15 Rep Max Weight] ∎ 50 Pushups ∎ 50 Monkey […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training FGB 9 (AMRAP – Reps) ∎ Bag Knee Strikes [3 then ALT] ∎ Run n’ Touch Med Ball Slam ∎ Wall Balls ∎ Rower ∎ Alternating Dumbbell Curls Interval ◭ 25/10 ∎ Alt Rope Wave w/ Squat ∎ Rope Switch Step Slam 2x ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 25/10 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (◭ Deadlifts are Tap & Go. ◭ Brace core each DL.) ◭ Brace core each DL.Before Each Set ◭ 15 Fire Hydrants [Each Side] ◭ 45 Sec Wall Sit ▬▬▬▬▬▬▬▬▬▬▬▬ Deep Pulse Lunge (8s x 10r) ◭ 10 each leg. Increase weight each set if […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Choice of Cardio After Each Section Run 200, Row 300/400, Sled [2 Turf], 12 Lateral Step Over Slam Ball , 12/18 Assault Bike, Fight till Fatigue, Coaches Agility ———————- -12 Concentration Curls [Each Arm] -12 Close Grip push-ups [Slow Ascent] 3x ———————– -12 Trx Tricep […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval 20-10’s [Each station do 4 sets] ∎ Band OH Squat ➜ V-ups ∎ Band Hinge to Upright Row ➜ Trx Row ∎ Bosu Mnt Climbers ➜ Lateral Burpee ∎ Skier ➜Jack press Reps ∎ Sled Run ∎ 20 Elbow Strike Back Plank ∎ 15 Low […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Team work ◭ BUY IN ◭ Between you are your partner, complete 100 deadlifts Partner 1: # deadlifts (barbell or KB) Partner 2: Push ups until P1 is ready to switch ⤱ Switch, alternating every few reps until all reps are completed ⤱ ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ▬▬▬▬▬▬1▬▬▬▬▬ ◭ 25s Work / 15s Rest 1. Archer Pushup [R] 2. Scissor Bicycles 3. Archer Pushup [L] 4. Scissor Bicycles 5. Archer Pushup [R] 6. Single Side V-up [R] 7. Archer Pushup [L] 8. Single Side V-up [L] 9.10.11.12. Lunges [R,L,R,L] ▬▬▬▬▬2▬▬▬▬▬▬ ◭ 25s […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15) ◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats. ◭ NO rest between Wall Sit and Back Squat. ◭ No more than 1:00 rest in between sets. ◭ Wallsit: Female 25#, Male […]
