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 […]
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 MTWI (add 1 rep every min ) B. barbell squat 8-9-10-11-12-13-14-15 on last min you have 1 min to complete the 15 15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s 5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence […]
Do you feel LUCKY Bootcamp 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 be derived from number of card – Workout is done as group Everybody does same number of reps First […]
The Kettlebell Crush Pre-Workout 30 shoulder external rotation R/L 20 low back ext with stretch Abs of Steel 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x only 10 sec on round 2 Run 200 20sec TRX Roll Bridge (go on ground) 30sec crunches 2x only 15 sec on round […]
