Sweet Caroline

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, carry ball to the Highschool.

Partner 1: 25 Ball Thrusters

Partner 2: Toe taps till P1 is done.

⤱ Switch, then run back ⤱

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you are your partner[s].

∎ Hanging or Bench Leg Raise

∎ Plank DB Pull Through

∎ Tricep Dips

∎ Standing Alternating Heel Taps

∎ KB Swings

∎ DB Chest Press

∎ Seal Jacks

∎ Goblet Squats

∎ Slider Mountain Climber [2:1]

∎ Hip Thruster with Leg Splay [Booty Banded]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ CASH OUT

∎ 100 Partner Situp Ball Toss

Heart Stopper

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

◭ 400 Strength Challenge

◭ Split Reps however desired

▬▬▬▬▬▬▬▬▬▬▬▬

∎ 50 Bulgarian Split Squat [Each Side]

∎ 50 Dumbbell Floor Press

∎ 50 Chinups

∎ 50 RDL [12-15 Rep Max Weight]

∎ 50 Pushups

∎ 50 Monkey Squats

∎ 50 Landmine Bent over Row

∎ 50 Bicep Curls [12 rep max weight]

Reps

◭ Pick ONE

∎ Run 1 mile

OR

∎ 50 Burpees

OR

∎ 30cal Bike

➜ 15 DB/KB Pullover [3x]

➜ 15 wall balls

➜ Lateral Shuffle Turf [Down & Back]

4x

Online/Travel workout 63

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-63

Keep going forward and crushing your goals 💪🙌

Today you’re going to get a few tips to make that happen!

And today I challenge you to post your nickname in the group or make one up

Daily Facebook Post: What does a normal Sunday look like for you?

Livid

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 10:00 Challenge [Split however desired]

∎ 4 Sled Row [4 Turf]

∎ 40 Box Jump

∎ 60 Wallball

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM

∎ M1: 12 Back Squats

∎ M2: MAX Flutter Kicks on Bosu

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 Challenge [Split However Desired]

∎ 30 Calories on Air Bike

∎ 20 Devils Press

∎ 25 Med ball slams

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 10:00 EMOM [Booty Banded]

∎ 6 TRX Facepull

∎ 6 TRX Bicep Curl

∎ 6 In Out Jumps

∎ Plank for remainder of time

()

Back Squat

Pull 4.0

/in /by

Squad Fitness Homewood – Group Training

Homewood

Pull-ups (10s x MAX)

◭ Hardest Type of Pullup you can do.

◭ 10 sets of max effort MAX reps.

◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]

▬▬▬▬▬▬▬▬▬▬▬▬

Pendlay Row (5s x 8r)

◭ Brace Core EVERY rep. Set Weight

Down each rep.

◭ Pull Bar to Sternum. Control Down. No Slamming.

◭ Go for Concentration, Not weight.

◭ Use platforms as needed to get healthy back position.
▬▬▬▬▬▬▬▬▬▬▬▬

Split

∎ 100 KB Swings

∎ 50 Gear Shift Plank [Total]

∎ 50 Plate Halo [Each Direction]

❆ Cooldown Stretch ❆

Online/Travel workout 62

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-62

Here are two exercises that are going to dramatically help you stay motivated and on track! 🔀

Now I challenge you to get someone (could be the same person) to do 10 push ups.

Daily Facebook Post: 💙 How many steps a day are you getting now? 🏃‍♀‍🏃

Pull 4.0

/in /by

Squad Fitness Gardendale – Group Training

Gardendale

Pull-ups (10s x MAX)

◭ Hardest Type of Pullup you can do.

◭ 10 sets of max effort MAX reps.

◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]

▬▬▬▬▬▬▬▬▬▬▬▬

Pendlay Row (5s x 8r)

◭ Brace Core EVERY rep. Set Weight

Down each rep.

◭ Pull Bar to Sternum. Control Down. No Slamming.

◭ Go for Concentration, Not weight.

◭ Use platforms as needed to get healthy back position.
▬▬▬▬▬▬▬▬▬▬▬▬

Split

∎ 100 KB Swings

∎ 50 Gear Shift Plank [Total]

∎ 50 Plate Halo [Each Direction]

❆ Cooldown Stretch ❆

Online/Travel workout 61

/in /by

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


Workout

Today is all about ways to improve. Did you know that music can improve your results? 🎵 🏃‍♂‍ Check out today’s post to see how.

Today get someone, anyone to do 10 Squats randomly haha good luck!

Your Daily Post Are you still wearing Jeans or have you fully converted to sweats? 👖 🕺

Savage

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 2:00 each swapping every 30s

∎ Lateral Shuffle [booty band]

➜ Plank Jack to Leg Lift [2x]

∎ Bicep Curls

➜ Lat Pulldown [fast] [2x]

∎ Assault Bike

➜ MedBall Slam [2x]

∎ Banded Warrior

➜ Rotational Press 2x]

∎ Roundhouse Right

➜ Punch Combo [2x]

∎ Bosu Lunge Blaster R

➜ Bosu 2 Step [2x]

▬▬▬▬▬▬▬▬▬▬▬

◭ 30s Each

∎ Side Plank Raise Right, Left [2x]

∎ Side Crunch w Foot tap Right, Left [2x]

∎ ABCD Bicycles [1x]

1x

∎ Plank hold competition

▬▬▬▬▬▬▬▬▬▬▬

◭ Coaches Choice until end

()

()

Front Squat 4.0

/in /by

Squad Fitness Homewood – Group Training

Homewood

Front Squat (5s x 10r)

◭ Decide your front rack position with Coach.

◭ Brace Core HARD.

◭ Drive up Chest and Elbows from hole.

◭ Form is 🔑
◭ 16 Sit-up Twist Total between sets.

▬▬▬▬▬▬▬▬▬▬▬▬

Bulgarian Split Squat (10-12-15-20 (Each Leg)

◭ Use Box or Bench or Plate Stack.

◭ Hold weight whichever way gives you best balance.

◭ Goal is to keep same weight entire time, decrease only if failure is hit.
▬▬▬▬▬▬▬▬▬▬▬▬