Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ Strength AMRAP 8 min A. ∎ 12 Leg Lift – 24 Leg Flutters [ Bench Band] B. ∎ 24 Alternating DB Floor Press ∎ 20 Band Pull Apart ▬▬▬▬▬ ◭ Tabata 20/10 A. ∎ Wall Ball B. ∎ Alt Heel Touches 4x C. ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Minute to Win It EMOM ∎ 12 MedBall DB Chest Press Squeeze ∎ 20 Bench Hops 4x ∎ 10 DB Curl ∎ 2 Touch Suicide [half turf then full turf] 4x ∎ 10 TRX Row ∎ 15 TRX Jump Squat 4x ∎ 15 KB Swing ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training LIFT 8:00 AMRAP ∎ 10-12 Landmine Bent Over Row [2H] ∎ 6-8 Floor Press[Heavy] 8:00 AMRAP ∎ 10-12 DB Hamstring Curl [3s⇩3s⇧] ∎ 8-12 DB or BB RDL ▬▬▬▬▬▬▬▬▬▬ Cindy Squad (AMRAP – Rounds and Reps) ◭ 10:00 AMRAP ∎ 5 Pushups ∎ 10 Goblet Squats […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval Dirty 30’s [ 30 sec of work 4X then rotate] ∎ TRX Tricep Extension ➜ TRX In Out Jump Squat 2x ∎ Curtsy Step-Ups [Right] ➜ [Left] 2x ∎ Dips ➜ Banded OH Squats 2x ∎ Battle Jacks [Booty Banded] ➜ Mountain Climbers [Booty Banded] […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Deadlift (10,10,8,8,5,5) ◭ Brace core each DL.⇳ Pick ONE ⇳ Plate Cleaver (10,10,8,8,5,5) ▬▬▬▬▬▬▬▬▬▬ Chin-ups ▬▬▬▬▬▬▬▬▬▬ Barbell Hip Thruster ◭ MAX EFFORT!!! 4x▬▬▬▬▬▬▬▬▬▬ Finisher ∎ 15 Sled Curls ∎ 15 Rear Delt Fly ∎ 15 Heavy Pulsing Lunges [Each] ∎ 15 TRX Bear Hug 2x Good4u […]
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 ∎ 50/60 Jumping Pullups […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Back Squat (5 x 5) ◭ Work up to a hard weight ▬▬▬▬▬▬▬▬▬▬ ↹ Transition Movement ↹ ▪️50 Band Pullapart [Unbroken] ▪️50 Air Climber [Each Side]▬▬▬▬▬▬▬▬▬▬ Strength ∎ 12 Medball Incline DB/KB Bench [Supinated] ➜12 Decline Bench DB/KB ➜12 Flat DB/KB Bosu 3x ▬▬▬▬▬▬▬▬▬▬ Finisher ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Team work ◭ BUY IN ∎ You and your partner, SA Front Rack Carry the Baseball Field/Park ∎ 20 Syncro Alternating Thrusters [Total] ▬▬▬▬▬▬▬▬▬▬▬▬ ◭ 1000 Reps Split. [Pick at least 2 Conditioning and at least 2 Strength] ◭ Use Boards to keep count. Strength: ∎ […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Interval ◭ 2:00 Each [30s Movement Switch] ∎ 3 Alternating Plank Pull ➜ Situp Get Up ∎ Core Stick Lunge Twist ➜ Paddle ∎ Behind Head Throw ➜ Jumping Slam ∎ Coaches Agility ➜ Agility 3x ∎ Coaches Choice Abs ▬▬▬▬▬▬▬▬▬▬▬▬ Beat the Clock (AMRAP – […]
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training Warm-up (No Measure) ◭ Only rest after completing both movements. ◭ Pick 4 of the following. Superset (4 Rounds) ∎ 10 Barbell Bench Row ∎ 7 SA DB/KB Hang Snatch ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 Pullup ∎ 10 Pushup ▬▬▬▬▬▬▬▬ Superset (4 Rounds) ∎ 10 […]
