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 […]
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 Warm-up ∎Warm Up ∎ Coach Lead Abs [2 min] 7×7 (Time) ∎ Burpee ∎ BB/DB RDL [Heavy] ∎ KB/DB Push Press ∎ Double KB Front Squat ∎ Sled Run [Once] ∎ Pullups ∎ Box jumps or TRX Squat Jumps 7x ◭ Every 5 Min an interruption […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 35s Work / 5s Rest / 35s Work / 15s Rotate ∎ Wall ball Twist [Right] ➜ Wall Ball Twist [Left] ∎ Band Split Stance Row ➜ Tricep Overhead Extension ∎ Evade Strike [L/R] ➜ Evade Lateral Knee [L/R] ∎Bench Side Raise [Right] ➜ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Endure Back Squat (8-12-14-16-20) ◭ Start with a relatively heavy weight [70%] ◭ Try to stick with that same weight the whole time. If not suffering, by 16 set, add weight. ◭ Remove weight if failure is reached.◭ Record weight you finished 20 set with. ▬▬▬▬▬▬▬▬▬▬▬▬ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10s Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger ◭ 4:00 Challenge ∎ 50 Sit up Medball Squeeze ∎ 50 Wall Ball 1:00 Coach Blitz ▬▬▬▬▬▬▬▬ ◭ 4:00 Challenge ∎ 30/40 Pullups ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8 ∎ Russian Twist [Rounds 1-4] ∎ Flutter Kicks [Rounds 5-8] ▬▬▬▬▬▬▬▬▬▬▬▬ Challenger 4 Min to Complete Challenge, 1 min between stations, ∎ 50 Push Press {go Heavy] ∎ 30 box jumps ∎ Sled Row [2 Turf] [Go Heavy] ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Pick you Favorite ◭ 8:00 AMRAP ◭ Combine your favorite strength move with favorite Ab move ◭ 8-12 reps for Strength / 20 reps for Abs ∎ Squat/DeadLift/RDL/Pullups/OH Press/Bench Press/Dips/ Curls/ Rows ETC… Comrade (Time) ◭ I go, You go ◭ Alternate doing every other movements […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training () () Warm-Up (No Measure) ∎ Roll Calves ∎ Stretch Calves ∎ Stretch Hamstrings ∎ 20s Downdog to Cobra ∎ 20s Worlds Greatest [Each Side] ∎ 20s Monkey Squats ∎ 4 Spine Circles [Each Way] Start Hard [Buy-in] (No Measure) ∎ Run around building until you […]
