feeling it

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

Pre-Workout

find weight fro lanmine squats

find band and height for exlosive pushups

Reps

10 Landmine Front Squat 3 pulse +- 1 full rep =1

12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0

2x

8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be

12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be

2x

10 Landmine Front Squat 3 pulse +- 1 full rep =1

NEW version ! glute kick back

2x

8-12 Dips

12 -15 Band triceps pushdown

2x

Not a typo do that 2x again for 4 sets

extra credit *

10 SL glute bridge on bosu

30 kb swing

2x

30W/15R

band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)

trx high row

explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A

sled fwd/ back ward push

3x

100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be

12trx tricep ext

Online/Travel workout 28

/in /by

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


Workout

Get your ZEN ON!

💪 Time for a deep stretch.

🌞 An act of kindness.

🧠 Best practices for Mindful Eating

https://app.healthyathomeforgyms.com/hah-day-28

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?

Decide

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

Amrap https://youtu.be/dBmgRAivtTQ

7 min amrap

250 row

40 mnt bosu

15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap

12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg

12 Trx push-up 3-3 cadence

7 min amrap

12 Kb rows r-l https://youtu.be/dBrDr59R7Rc

double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ

12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap

4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY

15 band twist r-l

decide you final segment

LIFT

6 min squat routine % 60%

min 1 – 10 squat

min 2 -11 squat

min 3- 12 squat

mins 4- 13 squat

mins 5 – 14 squat

min 6- 15 squat

Curl Run (Time)

run 800

curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E

burpee sit up (Time)

30 full burpee

60 sit ups med ball between ft

Reps

12 bench side raise (add band)

R/L 2x

(turf and back) SA farmer Walk R/L 3x

8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk

50 bicycles

Ramped up

/in /by

Ramped up

Interval https://youtu.be/_wNJcuw63zw
50/10 
med ball crunch and squeeze – scissor mnt climbers 
punches -jumping   knee strike  https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L 
rope switch step- alt waves 
3x

after set 2 lat med ball pass  and 3 med ball dunk to lat shuffle on command

60/20 
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house  3 R/ 3L 
step jumps – box jumps (squats)  at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles  https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ
2x

stretch  – https://www.youtube.com/watch?v=QLSGBsMcYLA

Online/Travel workout 27

/in /by

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


Workout

Continue to BLAST that BOOTAY 🍑

Then, swap out this traditional comfort food favorite with a healthy and delicious alternative!

https://app.healthyathomeforgyms.com/hah-day-28

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? 🍌 🥤

Online/Travel workout 26

/in /by

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


Workout

Miss your favorite foods? 🍩🍷🍕

Worried about cheating on your diet?

Today I’ll share how to cheat on your diet without RUINING it!

https://app.healthyathomeforgyms.com/hah-day-27

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?

Sqwod

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

side v -ups 30 sec R-L

in and out 30 sec (knee straight or bent)

swivel plank 45 sec

cannonballs 25 sec

bicycles 20 sec

rest

repeat with 10 sec less on everything

Interval https://youtu.be/_wNJcuw63zw

round 1 40-20

round 2 30-20

round 3 20-10 x2

pushups

trx rows

attached band sprints

goblet squats

Interval https://youtu.be/_wNJcuw63zw

30-20

Rope swats w reverse lunge

kb renegade row R

L

Trx jump squat

Trx pull apart

3x

1-Mile Run (Time)

Max Effort 1-Mile Run

feeling it

/in /by

feeling it

Pre-Workout
find weight fro lanmine squats
find band and height for exlosive pushups

Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0
2x

8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x

10 Landmine Front Squat 3 pulse +- 1 full rep =1
NEW version ! glute kick back
2x

8-12 Dips
12 -15 Band triceps pushdown
2x

Not a typo do that 2x again for 4 sets

extra credit *
10 SL glute bridge on bosu
30 kb swing
2x

30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x

100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext

Online/Travel workout 25

/in /by

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


Workout

You have a very important goal.

Sometimes that goal will feel far away and sometimes it will even feel out of reach.

Sometimes people will doubt you and sometimes you will doubt yourself.

Release the Doubt! 🎈

https://app.healthyathomeforgyms.com/hah-day-26

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?

Decide

/in /by

Decide

Amrap https://youtu.be/dBmgRAivtTQ
7 min amrap
250 row
40 mnt bosu
15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw

7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence

7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk

7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l

decide you final segment

LIFT
6 min squat routine % 60%

min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat

Curl Run (Time)
run 800
curl 60 reps band preacher

burpee sit up (Time)
30 full burpee
60 sit ups med ball between ft

Reps
12 bench side raise (add band)
R/L 2x
(turf and back) SA farmer Walk R/L 3x
8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk
50 bicycles