Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp take out jokers and spades on the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500 Reps will be derived from number of card – Workout […]
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes with roller or peanut MR -IT band with stick Bootcamp 25W/7 R A. BAG SS LUNGE R L TRX pushup 3x B. SA bosu Press R https://www.youtube.com/watch?v=trduYEVK3es L KB swing 3x C. Band vertical Abduction R L […]
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 CardioFusion 3 min A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U B. bosu combo ( 7 lunge blaster R-L sprint 3- bear crawl -7 bosu pushups) 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 Pre-Workout Bootcamp 60-20 split lunge lat raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM bench hop/ close grip push-up on bench https://www.youtube.com/watch?v=e2vTld6ZuAs bosu jumping chin-up /mtn climbers TRX Row/ Star Fish https://www.youtube.com/watch?v=cWSxQ3tZt_o 3x attack Ladder (Time) 20-18-16-14-12-10 renegade row attached band press trx jump squat […]
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 […]
