300 workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 15 Minute AMRAP

∎ 12 Bench Row [Barbell or Dumbbell]

∎ 6 Roman Press ➜ 6 Shoulder Press

∎ 12 TRX Single Leg Curl [Each Side]

∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat Both 3x]

3x

300 workout (Time)

∎ 25 Pullups

∎ 50 RDL [Barbell or KB]

∎ 50 Push-ups [Bodyweight or Primal]

∎ 50 Box Jumps or 50 Step-ups [Each Side]

∎ 50 Floor Wipers [Each Side]

∎ 50 Single Arm DB/KB Snatch[Each]

∎ 25 Chin Up

∎ 25 Weighted Situps on Decline

Short and Sweet

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 4 (AMRAP – Reps)

FWD BW Thruster – full length of turf = 4

Situp press 10/20

landmine twist R/L =1

KB RDL

pulse pushup

Bootcamp

20/10

band jumping Row

attached band chest press

20/10

med ball leg curl

slider mnt climber

20/10

kb tricep ext

kb sumo high pull

Decide

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

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

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

Thunder and Lighting 3

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Thunder and Lightning

30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest

∎ Negative Pull Up

➜ Trx Row

∎ Negative Pushup

➜Thruster

∎ Nordic Ham Hold

➜ Slider Leg Curl

∎ Braced Plank

➜V-ups

Challenger

◭ 4:00 to Complete Each

∎ 40 TRX Supinated Grip Row

∎ 30 Burpees

▬▬▬▬▬▬

∎ 45/75 Pushups

∎ Sled Run [4 Turf]

▬▬▬▬▬▬

∎ 45 SA KB Rows [Each Side]

∎ 45 KB Swings

▬▬▬▬▬▬

∎ 15/30 Cal Assault Bike

∎ 30 Jack Press

❆ Cooldown Stretch ❆

God’s Timing

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR glutes with roller or peanut

MR -IT band with stick

Bootcamp

25W/7 R

A. BSS Lunge R

L

TRX pushup

3x

B. SA bosu Press R

L

KB swing

3x

C. Band vertical Abduction R

L

Primal Sprint

3x

D. bench row R

L

bench scoops

[have unattached ropes available]

group plank rope raise 8 R/L

20 sec run in place

lat hop down over rope – run back restart (gauge jumps)

2x

MTWI

10 box jump

15 band tricep pushdown

4x

MTWI

12-10-8–6 squat press

sprint turf and back

MTWI

15 dips

8 bosu balance slams

()

()

()

()

Pre-exhaust

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

12  min AmRap

dips to failure https://youtu.be/DcxMgoLamy0

5 nordic pop up  https://youtu.be/twEv7xtaNpMwalking

db lunges (turf and back ) https://youtu.be/xlkeTAkebMc

28’s * (7 low, 7 mid, 7 high, 7 full range)

28s’s * overhead Trciep ext

28 pass off crunches (28 passes)

2x

28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ

 2x  menaing go R-L-R-L

60 Split each exercise however desired

Back squat @ 60%

Bench press @ 60%

Reps

8 TRX twist https://youtu.be/psPxxRB–V4

30 bicycle crunches

15 Rope Curls  https://www.youtube.com/watch?v=25F8Jimue_8

3x

The Chooser

/in /by

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 Swivel Mountain Climber

∎ 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 Band Punches

∎ 100 Flutter Kicks

∎ 30 Band Pull-a-part

∎ 30 DB/KB Skier Swings

3x

▬▬▬▬▬▬▬▬▬▬▬▬

❆ Stretch/Cooldown ❆

OHP 1.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Strict Overhead Press (8-10-12-14-17+)

◭ Record your MAX reps in last set.

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ Single Arm Sled Row [1/2 Turf each arm]

∎ 12 Incline Bench DB Row

∎ 15 Tarzan Raise [Each Side]

3x

▬▬▬▬▬▬▬▬▬▬

∎ 32 Crunches

∎ 32 TRX Mountain Climber [Slow]

∎ 24 Crunches

∎ 24 TRX Mountain Climber [Slow]

∎ 16 Crunches

∎ 16 TRX Mountain Climber [Slow]

▬▬▬▬▬▬▬▬▬▬

Descent to Ascent (Time)

∎ 30 KB Swings

∎ 20 Wall Balls

∎ 10 Single Leg Hip Thruster [Each Leg]

∎ Run 400

3x

()

()

()

go through the Nightmare to get to the dream

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Nightmare (Time)

complete all reps in A. before moving to a. If able to do more the 25 reps on first set of A. B.C.D then need to increase resistance

A. 50/75 pushups (progressions) trx push-ups- toes – L3 band resisted pushup

a.

5 kb tricep ext 5- 5 cadence (yellow/ black )

5 full burpees with handle

4 kb tricep ext 5- 5 cadence

4 full burpees w handle

3 kb tricep ext 5- 5 cadence

3 full burpees handle

B. 50 step ups R-L =1 20/25 {make sure angle is 90 degrees or slightly higher }

b.

15 plank angels

15 wallball

12 plank angels

12 wallball

10 plank angels

10 wallball

C. 50 Gorilla Rows R-L = 1 black/Green

c.

12 TRX wide grip Rows

Sled Run 135/ 205

11 TRX Rows

Sled Run

10 TRX Rows

Sled Run

D. 50 Sea Saw Press Knees on bosu ( 15 lbs/30lbs)

d.

15 jack press 15/30

15 attached band curl

14 jack press

attached band curl

13 jack press

attached band curl

Plug in time and attempt to complete next section

videos

KB tricep ext https://www.youtube.com/watch?v=zTUbUGyYYVg

Gorilla Rows R-L = 1 https://www.youtube.com/watch?v=VlrMysLfbjA

15 attached band curl https://www.youtube.com/watch?v=FoQPHpwLptc

Sea Saw https://www.youtube.com/watch?v=Hbs1eNxYTXw

Abs of Steel (No Measure)

∎ 20s Side Plank Raises

➜ 15s Side Plank Hold [Each Side]

∎ 20s Bicycle Crunches

∎ 20s Heels to Ceiling

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Cindy Lifts

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

https://youtu.be/FHlar7mOEAU upper back

set up landmine- floor press – rdl

Warm-up

kb/db halo tricep ext

on back knee hug w ankle rotation R/L

hip cross

inner thigh to hamstring

dolphin

seal jack

LIFT

10-12 landmine bent over Row

6-8 floor press

3x

Save ME

10-12 DB Leg Curl [3×3 cadence]

Band Anti Rotation Press

3x

12- 8-8- 12 RDL https://youtu.be/eF1BpS_s-QU

4 x total adding weight in sets 2,3 of RDL

Cindy Squad (AMRAP – Rounds and Reps)

◭ 10:00 AMRAP

∎ 5 Pushups

∎ 10 Goblet Squats

∎ 15 Band Pull apart

Reps

put in core stick and preacher pad

split

70 calf raises

70 low back ext

70 core stick tricep pushdown https://youtu.be/SWaNC_UiKkc

Do low back stretch on bench after last set for 30 sec then hang from pullup bar or low bar for 20 sec

take down corestick and preacher pad after last set