Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout 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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 foam roll IT Bands 20 band ankle rotations CardioFusion 20-10 A. v-ups B. plank strike back 4x 20-10 C. Bag knee alt strikes D. bench scoops https://youtu.be/xSunE544nBM 4x [put up DB] [flip bosu] 25 min amrap A. 45 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout ankle rotation 20 R/L Interval https://youtu.be/_wNJcuw63zw 20W /10R overhead squat [squat to ball ] Russian twist 4x kb swings trx undergrip rows https://youtu.be/5ZzJIVwnpik 4x lateral burpee w pushup [use band to jump over] kb squat to high pull 4x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR foot on stick or peanut MR glutes CardioFusion 20W -10R side plank R L mnt climbers side plank R L mnt climber Run 400 30 band bicep curls when completed move to station and keep moving in to […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR neck traps racked barbell MR neck peanut Amped Up Warm Up (No Measure) SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I 15 box jumps (go high – step down) -renegade rows (slow) 3x https://youtu.be/drqmsP05-uE 6 R/L SL med […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc MR glutes foam / peanut CardioFusion 3 min A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U B. staff FWD paddle R/L (advanced on bosu) lat step https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt C. row -ab […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up Warm Up Hips (No Measure) sit-up toe touch iron cross butterfly glute raise hip flex-or stretch sub-scapular push ups chest stretch monkey squats Pullups to Failure (AMRAP – Reps) Interval https://youtu.be/_wNJcuw63zw If done early SL glute bridge 12 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp pulsating band row 8/5 3x pulsating wall ball squat 8/5 3x pulsating pushup 8/3 3x 2x run 800 pulsating standing press 10/3 x 30 pulsating lunge R/L 3x staff vertical pull 10/5 3x 2x run 400 pulsating band pullapart […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes on peanut MR release IT band w stick [during warm up go over Hitting the wall in A.B.C.D Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Lift 15 Vertical adduction r-l Elevated toe SL glute bridge with weight and 1sec hold 4x 14 Alt DB bench press then double – 4-6 If benching more than 175 go it 3-3 cadence 8-12 RDL use platform 3x […]
