Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 90 sec W/ 15R A. rower reverse grip B. band lateral R-L black/purple (explode out slow step in) C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Barbarian (Time) 4 rounds for time row 300 15/ 20 swimmers push-up (mod roll up) https://www.youtube.com/watch?v=6sN4cBPtDBY seated rope pull https://www.youtube.com/watch?v=n3xVH0P4NMc sled push seated rope pull sled push 15 band axe blow R-L https://youtu.be/FoEpwC8-Ejg 10 trx row kick https://www.youtube.com/watch?v=xczzgQGa_BE 20 alt […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap ever 30 sec) A. SRDL wave R-L snake- hip toss https://youtu.be/zjRO2Qd4N5U https://youtu.be/7W9BM0rjUVc https://youtu.be/hIGgiGIZ_vo B. reverse spin- spin hill – sprint- up downs every 5 sec C. band tricep pushdown – skaters – overhead tricep ext – […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 external rotation Warm-up isolated B crunch https://www.youtube.com/watch?v=c_dAs3V1NyY 25 sec R L throw bridge 25 sec R L then 15 sec Cross V ups 30 sec https://www.youtube.com/watch?v=Dr30lpD9pkk bicycles 30 sec mnt climber 30 sec Minute […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps Do AB 2x CD 2x then 1 round straight through for 3 total rounds A. 15 slider knee tuck on handles (slow) 15 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q B. 15 med ball leg curl 30 windmill https://www.youtube.com/watch?v=aLzViAH4uZo 2x C. 15 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll calves and upper back 20x Bootcamp 25 W-5R A. band reverse prisoner squat band chest press 4x 30 sec to rotate B. db or kb snatch R https://www.youtube.com/watch?v=X_-Q77POxMM 15/30 minimum L 4x 30 sec to rotate C. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 60 calf raises ( 20 toes in, 20 toes out, to straight) Amrap 16 min A. Farmer walk 3 dead lift 4x B. row 300 C. 20 bosu flat jacks- 20 bosu crunches D. 10 R/LSL med ball slam […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 low back ext 20 foam roll IT Bands amd Quads practice band Situp twist https://youtu.be/vvxCbwsOjAs Interval https://youtu.be/_wNJcuw63zw 25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be 25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98 25 sec scissor clap 2x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min w 30 sec swaps (25 sec rotate) A. SA press R/L SA pull R/L – https://youtu.be/Pj7Obm1hl1Q B. bag push- knee R/L – R,L,R body C. spin up, down w band pull apart 2x D. row / med […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Holley (Time) Farmers walk 100 yards 35/53 7 pistol squats R/L https://youtu.be/H0QMP81ai48 7 Pullups Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L One legged bound turf 2x r-l 4 Trx burpee r-l https://youtu.be/pakCSUIbvAs 20 One […]
