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 […]
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 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY 10 heavy high box squats 8-12 bench press 3x 8-12 military press 20 sec front rack hold 8-12 undertaker row 3x 1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g 5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4 reverse fly with […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8 L 4x run 400 or 200 (based on speed of run) 20-10 trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE sea […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 45W/ 5 R bag row / 4 bag hops – 4 ground and pound row – curl press 2x reverse pedal seated high tension-hill 2x figure 8 run- wall ball 2x 1x 6 min amrap 4 R/L 2x ladder […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp 70’s 7 min amrap 20 kb swings 10 med ball slam 15 jack press 4 bear crawls FWD/BWD horizontal turf Black Betty challenge (as many kb row as possible) R-L=1 80’s 8 min amrap 15 band twist 20 bosu […]
