boom LIFT 6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent 12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q 4x BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7 15 vertical band adduction R/L 3x Bootcamp 12 jumping pullup (chest to bar) mod trx squat row […]
Suicide Alley Pre-Workout foam roll inner thigh CardioFusion 3 min (45 sec swap) row – curl press -row – curl press 1x up -sprint- band punches -reverse 1x 10 med ball slam 3 lat shuffle to 10 tricep ext amrap (everyone) suicide 3 min 10 med ball v-up 10 wall ball thruster 10 touch jump […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout bench low back stretch 30 sec min LIFT 6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent 12 curtsy landmine R/L 3x 12-15 DB pullover https://youtu.be/_oqq1XAVjy8 12-15 incline bench press 3x 12 Barbell glute bridge (1sec […]
NS Pre-Workout bench low back stretch 30 sec min LIFT 6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent 12 curtsy landmine R/L 3x 12-15 DB pullover https://youtu.be/_oqq1XAVjy8 12-15 incline bench press 3x 12 Barbell glute bridge (1sec pause at top) 10-12 db rear delt raise ( during glute bridge ) 3x […]
Round 9 Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk 10 warm up set of squats at 50% 10 barbell pullups Warm Up 2 Warm up 2 Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal jacks LIFT 5-8 deloaded squat […]
unfair advantage Interval https://youtu.be/_wNJcuw63zw 1:30 W- 15 sec rest trx curtsy to lat lunge R-L partner burpee wall ball twist 2 slams- 1 burpee pass – swap other way at 45 sec bear sled – i go you go – high knees other partner https://youtu.be/HRmLGyy2b5Y row 2x 18 min amrap 6 OH heave and retrieve […]
feeling it Pre-Workout find weight fro landmine squats find band and height for exlosive pushups Reps 10 Landmine Front Squat 3 pulse +- 1 full rep =1 12 R/L NEW version ! glute kick back https://youtu.be/DG3wtTH-FZ8 2x 8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be 12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be 2x 10 […]
you’ve only got 1 Pre-Workout row or spin find weight for landmine movments Amrap https://youtu.be/dBmgRAivtTQ A. 5 min amrap 12 landmine row R-L 6 landmine SS press R-L https://youtu.be/x0lHsoQf86Y?t=46s [drop weight on landmine] a.20W-10R bench hop https://www.youtube.com/watch?v=e2vTld6ZuAs landmine twist https://www.youtube.com/watch?v=ndtohBr8sgI 3x B. 5 min 15 DB front squat https://www.youtube.com/watch?v=Edew5mv3G7I 15 Russian twist R-L= 1 15 […]
Become Better Pre-Workout myofascial release upper back and glutes Bootcamp 7 min amrap A. 10 R/L Landmine Curtsy lunge 10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU 10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw B. [hook up bands on sled] 15 band slider r-l [red black] https://www.youtube.com/watch?v=FAzuEebR24U 3 burpee to med ball slam { no pushups } […]
pull-push-int LIFT 6-8 db bench press mActivation 8-12 pullups 3x (14) 7/7 bent over row 7 pronated 7 supp 12-15 incline db press 3x *extra credit 15 db fly https://youtu.be/_5_8ikOXw8s 15 attached band pull apart 2-3 30W -15 R decline situps jump rope (tramp) evade punch combo’s wall ball 3x
