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 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 Pre-Workout 20 x PVC IT band 20x foam roll upper back 30 up and over I’ll Be Back (Time) Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8 10 Push-ups […]
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 find target that you can barelt touch fuly extened after a jump Warm Up 4 (No Measure) https://youtu.be/Edcw3tgCq28 Bird dog curtsy stretch Slider cross Slider Hip flex-or Sup-scapular push ups side to side ankle rotations Interval https://youtu.be/_wNJcuw63zw 30W-20R on […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be landmine front squat 45/25 landmine squat press […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Row and Swing (Time) 10 inverted Row/ 20 kb swing (black/green) 9/19 8/18 7/17 6/16 5/15 4/14 3/13 2/12 1/11 Reps 20 bench side raise R/L 2x A-D ladder HCS/pushup (Time) 10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I 9/2 […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 20/10 primal pushup primal sprint (mid level attachment ) 3x 20/10 trx row trxstarfish 3x 20/10 med ball half burpee sit up me ball between knees 3x Save me 75 jumping jacks on trampoline spin up 3x 300 row […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Challenger challenge 4 min time limit row 500/650 15 full burpee challenge 4 min time limit 60 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs 60 band Y press https://www.youtube.com/watch?v=C9ODjKG9Row black/ purple challenge 4 min time limit 50 kb squat to high pull- 50 sit […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Girls Quad killer- high volume Guys – high volume upper body CardioFusion Save me (6 min) A. 300 yard Run- Row machine 6 min **** B. bear crawl 3x lateral shuffle 3x – spin stand hill 6 min C. 15 […]
