Livid [RDL]

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ Sled Press [3 Whole Turf]

∎ 30 Renegade Row [Total]

∎ 45 Rear Delt Raise

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◭ 10:00 EMOM

∎ M1: 12-15 RDL

∎ M2 25 Band Tricep Pushdown

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◭ 10:00 Challenge [Split However Desired]

∎ 30/40 Calories on Air Bike

∎ 40 Leg Lift to Hip Hike

∎ 50 Lateral Med Ball Slam [Count each Slam]

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◭ 10:00 EMOM

∎ M1: 10-15 Decline DB Bench

∎ M2: 8 Single Leg RDL [Each Side]

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It’s Always Ticking

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Minute to Win It

EMOM

∎ 12 MedBall DB Chest Press Squeeze

∎ 20 Bench Hops

4x

∎ 10 DB Curl

∎ 2 Touch Suicide [half turf then full turf]

4x

∎ 10 TRX Row

∎ 15 TRX Jump Squat

4x

∎ 15 KB Swing

∎ 15 Med Ball Hop Scotch

4x

∎ 10 V-ups

∎ 10 Weighted Downward Toe Taps

4x

End of Time Challenge (Time)

∎ 150 Air Squats

∎ 75 pushups

∎ 40 burpee

◭ Add that time up!

◭ Write that down on a board.

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∎ Plank to Failure

then, subtract your plank time

to get your score!

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Online/Travel workout 35

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

YOU MADE IT ! You’ve learned that you may not be perfect! Yet, you can be consistent.

We’ve got a really good recipe for you this week.

Also, drop a picture of your favorite meal from this week! If no pics, let us hear about it!

https://app.healthyathomeforgyms.com/hah-day-35

Daily Challenge: Can you not eat from 8 pm tonight until 8 am tomorrow?

For your personal page or fan page post: What was your goal this week and did you accomplish it?

Online/Travel workout 34

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Ever been grateful for a beet? We’re going to show you how and why!

Check out more below!

https://app.healthyathomeforgyms.com/hah-day-34

Daily Challenge: Give yourself a treat! Today I want you to post a pic of 1 treat you’re giving yourself.

For your personal page or fan page post: Would you rather eat or drink your calories? 🍌 🥤

Pull 4.1

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bench Barbell Row (4 x MAX REPS)

◭ Let the bar Rest on Ground or Plates Every Rep

◭ Hit the Metal on the Bench or Lighten Weight
◭ 21 Synergy Crunches

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Back Strength Circuit (Make it Hard)

∎ 20 Floor Band Row

∎ 15 TRX Lat Pulldowns

∎ 12 Leg Lifts

➜ 24 Flutter Kicks

x4
◭ Heaviest possible Band

◭ Concentrated TRX

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Strength Circuit

∎ 8 Chin-ups

∎ 20 Shrugs

∎ Farmer Carry [4 Turf]

x3
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Finisher

∎ 50 Lateral Raise [Unbroken!]

Online/Travel workout 33

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

You’re over the hump! Keep it up!

Ever tried to convince yourself to eat more plants? Well, this week is all about how you can train your brain!

Check out more in the daily resource!

https://app.healthyathomeforgyms.com/hah-day-33

Daily Challenge: No Sugar day! Today don’t eat any sugar.

For your personal page or fan page post: What is the “1 Thing” you are going to focus on over the weekend to stay on track with your goals?

Online/Travel workout 32

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Want to know what silence and pineapples have in common?

They make things easier to chew!

We have some great tips for today so check them out!

https://app.healthyathomeforgyms.com/hah-day-32

Daily Challenge: Can you swap out Tea for Coffee today?

For your personal page or fan page post: Are you feeling sore after your workouts?

The Playoff’s Initial

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Online/Travel workout 31

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Did you know you can feed your brain?

You can feed it information, and healthy fats! Learn more in today’s resource!

Also, drop your favorite books so far this year!

https://app.healthyathomeforgyms.com/hah-day-31

Daily Challenge: NO CARBS! Can you go all day with no carbs?

For your personal page or fan page post: What’s the best recent news that you got?

Dirty 30

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

◭ 2:00 Each [30s Movement Switch]

∎ 3 Alternating Plank Pull

➜ Situp Get Up

∎ Core Stick Lunge Twist

➜ Paddle

∎ Behind Head Throw

➜ Jumping Slam

∎ Coaches Agility

➜ Agility

3x

∎ Coaches Choice Abs

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Beat the Clock (AMRAP – Rounds)

“30s to Win it” [Start an exercise every 30s, add a rep every round]

◭ Round 1

∎ 8 Swings

∎ 8 Push-ups

∎ 8 Front Squat

∎ 4 Burpees

◭ Round 2

∎ 9 Swings

∎ 9 Push ups

∎ 9 Front Squat

∎ 5 Burpees

◭ Round 3

∎ 10 Swings

∎ 10 Push ups

∎ 10 Front Squats

∎ 6 Burpees

and so on till it no longer possible

Round 4 ▬ 11/7

Round 5 ▬ 12/8

Round 6 ▬ 13/9

Round 7 ▬ 14/10

⭐ Record completed number of rounds

4 solid, 5 great, 6 elite, 7 max