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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Memorial workout for SGT Carter (Music/ Play drums percussion bc he was in the band loved drums/ Interruption will happen 4x total at min 2 and after 10 min is complete ) Amrap -10 min- A. 10 Trx pullup […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL – use wall or trx if needed TRX stretch https://youtu.be/4PIJb8dHgXk Warm Up 2 (No Measure) Warm up 2 https://youtu.be/AAsnRtghCLY Rocking ham star gaze Push-up – pull rotator rotation Reverse hip walks Back stroke Reverse lunge twist Seal […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion interruption at 7 min Toe touches 30 sec Sprinter Sit-ups 60 sec 2x interruption at 14 min Superman 20 sec plank hip tap 20 sec 2x Interruption at 21 min 20 sec side plank hold R-L 2x 30 min […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for landmine RDL MR glute roller MR feet peanut https://www.youtube.com/watch?v=KWg8mNeslDo Bootcamp MTWI – https://youtu.be/SrT7p2U1cw4 A 15 band upright row https://www.youtube.com/watch?v=jNzPPVu0UZk 8 squat press KB 4x 1 min blitz burpee – half burpee https://www.youtube.com/watch?v=SV07IkxJ_jk – mnt climber- run […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 40 up and over https://www.youtube.com/watch?v=isDo7DkawSk 20 foam roll upper back SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 AMRAP 26 min 4x lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ jab cross knee combo 2x figure 8 run 5 x https://www.youtube.com/watch?v=Tffdb1JIu0w Plank hip taps https://youtu.be/K2JEEpXpXbA 2x Row 15 […]
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 […]
