Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Save me 16 AmRap A. 20 R/L band twist – bag side kicks R/L 2x B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout perfect posture 2 min https://www.youtube.com/watch?v=tPKkqiKTJb4 30 up and over 30 band pull apart Bootcamp MTWI compete A and B before min run out A 8 OH reverse lunge sliver/blue https://www.youtube.com/watch?v=JYi6uyE5Csc B 16 gorilla row blue/red 4x on round 4 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20-40 low back ext https://youtu.be/GtOtjmUgWQg Decent to Ascent (Time) [need red /purple and broken band for tricep kickback ] A. 30 band double tricep kick https://www.youtube.com/watch?v=06zKmAt4lhI 30 band jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0 25 20 20 situps 20 calf raises B. […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A 6 inch hold /circles around partner 4x B situp hold /mnt climber holding ft 4x C wall sit-partner high knees 4x D decline situp w med ball throw-burpee mb throw (4x before swapping ) E in […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion A 10 min amRap 10 rower rollout https://youtu.be/EtPi1_dQTIg 300 m row 30 bosu mnt climbers https://youtu.be/_7E9KmDsrbQ 30 skiers 15/25 https://youtu.be/FLh-14B8QRA 10 R/L AR band press B. 10 min amRap 90 sec spin hill bear crawl (to rope) 20 rope […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Comrade (Time) 7×7 Team You go I go per movement 7 full burpee 7 overhead squat 7 V-ups 7 barbell pullups 7 Sumo High pull black/green 7 atomic Pushup/pike MOD slider atomic- pushup 7 Squat Press (go 5-10lbs heavier than […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVC pipe IT bands and calfs 20 x CardioFusion 2 min on whistle Spin Apish sequence https://youtu.be/Ka_dTkcn1-o primal sprint/ psuhups Row- reverse Row Band twist R-L wall ball- switch step wall ball https://www.youtube.com/watch?v=hDKHYkclhMc 2x Amrap 12 min 10 side […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back ext shoulder rot sequence https://www.youtube.com/watch?v=s7C2oM6uShM low back ext and stretch https://www.youtube.com/watch?v=GtOtjmUgWQg Warm-up https://youtu.be/8Q8vBJAd6xc finish with 100 bicycle crunches 3 min amrap 4/6 archer pushup R/L https://www.youtube.com/watch?v=D2ngJnQtPc4 MOD pledge pushups 10 speed lunge R/L https://www.youtube.com/watch?v=PDc6K-LsF5Q Amrap https://youtu.be/dBmgRAivtTQ 4:30 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout CAPTAIN CRUNCH” (2 ROUNDS) – 20 CRUNCH 20 Med ball Russian twists – 20 REVERSE CRUNCH fade (Time) 10/15 Atomic push ups 15 Kb Row R-L 15 box jump 3x 12 leg curl 20 Kb Swing run 200 3x […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg 30 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk coach KB swings Push-up gauge for Beat the Clock If you can do more than 20 perfect push ups stay on toes 10-15 primal […]
