The Chooser

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Save Me!

A) Bear Crawl Ball Haul

B) ∎30 Bosu Lateral Step

∎ 30 Bosu Mountain Climber

∎ 30 Bosu Crunches

2x [Each Person]

▬▬▬

A) Banded Jumping Jacks [Modify with Step]

B) ∎ Suicide Run

∎ 30 Russian twist

∎ Suicide Run

2x [Each Person]

▬▬▬

A) Battle Rope Single Waves

B) ∎ 10 Slider Leg Curls

∎ 10 Lateral Medball Slams

∎ 5 Medball Burpees

2x [Each Person]

▬▬▬▬▬▬▬▬▬▬▬▬

For Completion: Be Efficient

∎ 15 Side Plank Raise [2s Hold] [R&L]

∎ Forward Motion Skater W/ Medball [Down & Back]

∎ 50 Punches

∎ 100 Flutter Kicks

∎ 30 Band Pull-a-part

∎ 30 DB/KB Skier Swings

3x

▬▬▬▬▬▬▬▬▬▬▬▬

❆ Stretch/Cooldown ❆

Skaters https://www.youtube.com/watch?v=P047Bohz084

Band Punches https://www.youtube.com/watch?v=WC0JJ0pFzP8

DB/KB Skier Swings https://www.youtube.com/watch?v=FLh-14B8QRA

Online/Travel workout 54

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-54

Ever have a day when you don’t feel like working out? ✋ Comment below how you get over it.

Personal post On days when you don’t feel like working out, what do you say or do to get it done? 🏋️‍♂‍ 🏋️‍♀‍

Online/Travel workout 53

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-53

Having fun yet!?

You’ve been killing this so far!

Don’t let up and stay the course.🏃

Today you’re learning about belly bloat. 💧💧💧 and I challenge you to Not eat processed food

Personal post Do you have a pre-workout routine? 😜💪

Fire Breather

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB front squat

MOD for mobility – landmine front squat –

8-12 pullups

5-8 barbell pistol squats 3up -3down cadence (use low bar)

12 TRX tricep ext – 12 tricep push down w core stick

3x

A.

8-12 landmine meadow row R/L https://youtu.be/apE1m88BiXU

15-20 db reverse fly

2x

B.

15 core stick lat pull down

sled reverse drag https://youtu.be/rZHbZn18Efo

3x

* extra credit (if finish early)

20W/10 R

band squat row

band assisted pushups – go to knees at fatigue

3x

20W/10 R

trx jumping lunge

standing band press (go to squat n press at fatigue to keep up intensity )

3x

run 800 (run first 200 hard- pace 400 run last 200 hard)

* extra credit –

12 elevated sl glute bridge R/L

25 bosu crunches

2x

Online/Travel workout 52

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-52

Take the unfriend / unfollow challenge today….

Just don’t unfollow us LOL 😜

Personal Post: Best advice you could give me? Ready, set, go… 🤔 🙌

Online/Travel workout 51

/in /by

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


Workout

What’s one thing that could be holding back your fat loss? 🤔

We’re going to dive into it today!

https://app.healthyathomeforgyms.com/hah-day-51

Today I challenge you to Eat a high protein, low carb, breakfast

Personal Post What’s 1 thing you miss about the gym? 😓

Online/Travel workout 50

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-50

Success is all about finding what works for you.💪

This is the secret sauce that will lead to your successes!

What’s your favorite positive activity? 🚣🎣📕

Personal Post:

What are 3 things you are looking forward to this week? ✔️✔️✔️

Pirates

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Band Resisted Pushup (AMRAP – Reps)

Do as many as possible

https://youtu.be/fS9KU9p5Tqw

In the comments List

Color of band/ knees or Toes

Pirates 1 (Time)

∎ 10 Barbell Pistol Squat [Each Side]

∎ 10 Plank Walk [Barbell Rollout]

∎ 5 Cannonball

[Burpee Medball Slam]

∎ 30 Shiver me timbers

[Rotational Wall Sit]

∎ 8 Mast Climbers

[TRX Power pull]

∎ 16 Staggered pushups

∎ 6 Mast Climber [TRX Power pull]

∎ 12 Staggered Pushups

∎ 200m Keg Carry

[On-the-shoulder Med ball run]

∎ Sailors Carry [KB Front Rack Walk]

[Down & back]

∎ 30 lashes [Rope Slam]

3x

Online/Travel workout 49

/in /by

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


Workout

https://app.healthyathomeforgyms.com/hah-day-49

If it doesn’t challenge you, it doesn’t change you.

Are you up for the challenge? ✋

Today post a picture of your meal prepped for tomorrow.

Personal Post: Is working out a part of your perfect day? 💪🏆

Prevail

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 9 (AMRAP – Reps)

∎ Barbell Curls [Modify DB]

∎ TRX Starfish

∎ Pushup Jacks [Booty Band]

∎ Alt Band Kick Ups

∎ Run n’ Touch Med Ball Slam

Interval

◭ 25/10

∎ Alt Rope Wave w/ Squat

∎ Rope Switch Step Slam

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ Speed Punches

∎ Forward Kick [R&L]

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ 25/10

∎ TRX Jump Squat [Click Feet]

∎ TRX Overhead Highknees

2x

▬▬▬▬▬▬▬▬▬▬▬▬

⟲ 1x again ⟲

∎ Coach Led Stretch/Mobility 😊


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