300 workout

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

Announcements

post instagram for each location

Ankle Hip Mobility (No Measure)

band ankle rotation 20 R-L

band hip stretches

fire hydrants

dolphin

sub-scapular push ups

hip flex-or stretch

heel to butt run

deep squat 5 sec holds w/pull apart

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Reps

Sprints 5x

it

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

CardioFusion

A. 3 min

a, (row ) b (rope switch step/waves/ punches/ bat raise) c (spin) b ( kb skier/ slider mnt climbers)

https://www.youtube.com/watch?v=VR6FIknkxSE

https://www.youtube.com/watch?v=FLh-14B8QRA

ET

band sprint 3x https://www.youtube.com/watch?v=5_I3lIKo1Bo

B. 3 min

(rope switch step/ punches/ waves/ bat raise)

ET

agility

C. 3 min

(spin)

ET

band sprint 2x

D. 3min

(skier/mnt climbers)

ET

Agility work – ladders- karoke- lat shuffle – high knees

Run 800

bear crawl

15 KB side raise R

SA farmer walk R

L

L

30 bicycle crunches

2x

LIFT

#1

leg arm shoulder work

12-15 split squat https://www.youtube.com/watch?v=qtTyvVHaUI8

R-L

3x

Countdown squats 10-1 /55%

4x

15-20 band kick back

5 reverse press http://www.youtube.com/watch?v=4sGnE_aq1PY

followed with 5 press

3x

12 1 legged glute raise R-L

12 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

3x

#2

back chest ab core work

Bench Pause reps with block

5×5

Strip set

2x

Neg flys 8-12 https://www.youtube.com/watch?v=_5_8ikOXw8s

weighted situps max 8-12

2x

20 gorilla landmine rows

15 rdl double landmine

3x

roman pullups 5/12

15 landmine side raises R-L

3x

20 landmine twist 10/25

30 wrist barbell reverse curls

3x

Go Hard

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

Pre-Workout

practice starfish

find weight for landmine press

Amrap https://youtu.be/dBmgRAivtTQ

7min

A. 15 vertical pull https://www.youtube.com/watch?v=hFJM6G6zL_I

12 Leg Curl

20 band chest press

7min

B. 12 Trx tricep ext

10 starfish

20 spider Web https://www.youtube.com/watch?v=UIcdDNRV2YA

7min

C.reverse sled

sled run

7 full burpee

14 kb Row R/L

7min amrap

D. 10 landmine press R/L

20 lateral landmine https://www.youtube.com/watch?v=_RoD_6967gA

10 band raise

Interval https://youtu.be/_wNJcuw63zw

20-10

TRX Row

kb jump squats

3x

1 min blitz

pushup-mnt climber- lat touch n jump – run in place

Team

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

TEAM 2 (AMRAP – Rounds and Reps)

Rules:

one partner works at a time. Except both parters do Farmer at same time Both partners run 100 yards at min 4, 8, 12, 16, 20, 24, and 28

the first partner back can begin working without waiting on the other to make it. Partners can portion reps any way they want– meaning 1 person can do 10 pullups other can do the other 10- or one person can do the 20 and they move on to the next move

35 min Amrap

20 pullups

24 atomic pushups

kb farmers walk 100 yards (done together both 100 yards)

50 jumping lunges

30 overhead squats

20 burpees

40 wall ball

with 100 yard runs at 4, 8, 12, 16, 20, 24, and 28

The only time is NOW

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

Pre-Workout

practice starfish

practice archer pushup

foam roll IT bands

Interval https://youtu.be/_wNJcuw63zw

20W/10R

archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4

scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc

archer pushup L

scissor bicycles

archer pushup R

toe touches

archer pushup L

toetouches

speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q

L

R

L

20-10

under-grip row https://www.youtube.com/watch?v=5ZzJIVwnpik

karaoke lunge https://www.youtube.com/watch?v=pMvA2qPkz7E&list=UUK4Yoeflfs0OKylRzGcOxxw&index=14

trx pushup

under-grip row

karaoke lunge

trx pushup

trx curl

starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o

jump squat

trx curl

starfish

trxjump squat

2 min blitz

touch n jump- frog jump- bw thruster- half burpee- plank hip tap

https://www.youtube.com/watch?v=Oa2dE9yk4NM

https://www.youtube.com/watch?v=SV07IkxJ_jk

https://www.youtube.com/watch?v=K2JEEpXpXbA

Reps

seated curl-seated jump squat

5-5

4-4

3-3

2-2

1-1

5 Godzilla https://www.youtube.com/watch?v=Qrt5Xi8T1xk

15 wood chopper R-L https://www.youtube.com/watch?v=m4raXMlPok8&index=21&list=UUK4Yoeflfs0OKylRzGcOxxw

lateral band walk 4x

sprint 1 min on spin bike

3x

100 calf raises

Don’t Wish For it Work For IT

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

Pre-Workout

20 x foam roll upper back

5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s

CardioFusion

2 min on command

trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg

https://www.youtube.com/watch?v=1nRXq8GXPy4

row- ab hold 5/10 lbs plate

spin- sprint- pull apart

skier swing – jack press https://www.youtube.com/watch?v=0DE87XgAIqs

2x

AmRap

25 side plank rope circles R 1 arm farmers carry L

25 side plank rope circles L 1 arm farmers carry R

spin stand 1 min seated 1 min

bear crawl -reverse high knees 4x

10 rower roll out

30 med ball skaters https://www.youtube.com/watch?v=P047Bohz084

stretch

LIFT

5 Bench press

15-20 Dead lift

3x

12-15 reverse grip Bench press (use block)

15 bench leg lifts

2x

15-20 landmine plate press slow

pull ups to failure followed by 2 negatives

2x

10-12 banded kb row https://www.youtube.com/watch?v=_HNe8wgXW0A

3x

Hern press https://www.youtube.com/watch?v=D8Yq_BT4z-A

3x

split

40 Barbell Tricep ext

30 beats mode /60 trx lying curl https://www.youtube.com/watch?v=kRVCEw0hd98

ladies

Amrap

turf KB lunges

12 slider leg curl

12-15 dips

12-15 box barbell Squat

10 land mine Dead lift R-L https://www.youtube.com/watch?v=Q2WFdeGrkW4

12 Step ups

15 preacher curl

split

40 lat raise

40 bench situps

Shine

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

Pre-Workout

Get A Fee for pistol Squat or one legged get up 10 reps

practice jumping pullup

find weight for sit up get up

Warm-up

15sec side plank then hold r/

L

15 sec Bicycles

15 sec Synergy crunches

2x

Bootcamp

40-20

Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg

bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY

sumo squat to high pull

burpee clap

3x

Shine (Time)

Split Reps as Desired

75 Jack Press 30/15 https://youtu.be/5b5tnyGY4cI

75 jumping pull up https://www.youtube.com/watch?v=kDpF7UZCCog

75 Sit-up (straight legs feet under sled )

75 kb jump squats Purple/ black https://www.youtube.com/watch?v=OHq8_ykwgwA

Reps

12 TRX tricep ext

15 weighted low back ext

20 band pull apart

3x

Gains

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

CardioFusion

rescue me

A. 20 renegade rows (no pushup) AND 20 kb tricep ext

A2. Row

2x

B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc

B2 alt rope waves

2x

15 wall ball AND 15 wall ball throw R-L

Spin up

2x

sled push pull (width) 3-5x-

magellan https://www.youtube.com/watch?v=uwE2cR5oK70

2x

AMRAP

15 rope cross over-15 rope slam-15 bat raise https://www.youtube.com/watch?v=R0ssdeCjIRc –

https://www.youtube.com/watch?v=DwGU4CUs500

agility one foot hop bear crawl R-L 2x (use box to get up )

50 band punches https://www.youtube.com/watch?v=vdtIu3RSxO0

4x shuttle run

reverse row 250

LIFT

cluster bench press (ladies close grip)

find 8RM

do 8 sets of 3 with only 20 sec break

isometric hold in between sets for 10 secs

https://www.youtube.com/watch?v=JVKYWLdHE9E

8-12 behind neck pull ups (1 sec hold)

10 trx leg curl

15-20 landmine RDL 75/115

4x

10-12 trx pullapart

8-12 sliding shoulder press https://www.youtube.com/watch?v=9A1TOckElcQ

4x

cluster squats

find 8RM

do 8 sets of 3 with only 20 sec break

12-15 bench curls

12-15 band lat raise https://www.youtube.com/watch?v=w72VhMPb5Kg

15-20 sliding shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk

4x

ladies

12 box glute raise R-L

20 inner thigh R-L

8 wall ball squat (3 curls during hold)

4x

Lose your excuses and you will find results

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

Pre-Workout

Find weigh for bench press (do 15 reps if easy go heavier if cant complete 15 go lighter)

Find weight for landmine press

Bootcamp

40-20

Band leg curls https://www.youtube.com/watch?v=hxmyrFtf3Wg

Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks

Bench press or floor press (roll to get weight from floor)

Burpees (use handles)

4x

40-20

Landmine Press 50/20

Trx tricep ext

seated reverse fly 5/10lbs

KB Gorilla Row

2x

[set up band}

amrap

15 RDL https://youtu.be/VfUatHK-0nA

Sled run

Run 200 yards

10 Med ball slam

15 SS band row

15 kb tricep ext

2x

Ab finisher

30 leg lift

15 slider seesaw

20 leg lift

10 slider seasaw

lean out

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

Pre-Workout

20 foam roll glutes R-L

20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg

Bootcamp

40W/20R

Burpee to rope slam 1/7 (no pushup)

Bound( width turf) high knees backward

Trx row alt pullapart

band Y press – squat press when fatigued

3x

30/20

Reverse lunge alt rope slam

trx tricep ext

pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ

Shuttle run

3x

Interval https://youtu.be/_wNJcuw63zw

50secW/10secR

lunge blaster R-L https://www.youtube.com/watch?v=aYuulV7CyCg

high knees- burpee on command

BW thrusters https://www.youtube.com/watch?v=Oa2dE9yk4NM

rabbit hops- touch n jump https://www.youtube.com/watch?v=sy2PWoMvJiI

conta lateral- toe touches https://www.youtube.com/watch?v=ksTafkmfku0

2x

Game

Solom Relay Race