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

Pre-Workout

MR IT band stick https://www.youtube.com/watch?v=hai_5CEa5mM

MR quad https://www.youtube.com/watch?v=HrVf4auKUZ8

practice sissy squat

LIFT

6 min squat routine with sissy squats start at 12 reps https://youtu.be/Xj328uAsXs4

Partner Hold ankles toes pointed – nordic pop up 7 then 3 neg

15 band reverse lat raise https://youtu.be/16E9n-5afTg

3x

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

50 SL R/L calf raises

50 band lat raise

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

LIFT

20 min amrap

A. 15-20 bench press 55 %

B. lunges >,< https://youtu.be/xlkeTAkebMc

C. 8-12 pullups

goal 4-5x

sled run

12 bench side raise R/L https://youtu.be/JFyJfI785jc

24 Russian twist

24 band latpull https://youtu.be/dUl6c5ggIGI

2-3x

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

LIFT

Guys

floor press 2-4 reps  85%

5x

12-15 incline press

 3x

extra credit

40 superman  https://youtu.be/EcmKo7cAqd8

40 trx bicep curls

immerse (Time)

6 HCS https://youtu.be/Ui7DZxdYY2I

12 standing press https://youtu.be/F_QpAgQ2U8k

burpee run fight 3x total and 3 R/L combo each time

 https://youtu.be/V7hpwAunoi8

sled row  (1 way)  (2 way homewood)

 https://youtu.be/sqtAch-2e-E

reverse spin hill 90 sec  (heavy tension )

3x

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

Pre-Workout

row or spin

foam roll upper back

find weight for landmine row and landmine power push

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

LIFT

10-12 Landmine undertaker Row https://youtu.be/YmboaqtRxHs

6-8 RDL

15-20 Dips

3x

I GO – You GO

12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45

band Sprint or sled

3x

resting partner does plank (tell your partner when your on 10th landmine press

Reps

20 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

12 TRX tricep ext

15 landmine RDL 45/75

12 retraction press https://youtu.be/ZdMTY6V9p10

3x

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

Pre-Workout

practice ab snail

Warm-up

external rotation-

up and over

overhead squats

supp pullaprt

reverse lunge twist

hill to butt

calf stretch

LIFT

6-8 floor press https://youtu.be/TmIni_6Z538

20 band facepull https://youtu.be/ocsFf52Gfyk

3x

R2- band circles

R3- (wood chopper low to high on one knee)

Holley (Time)

Farmers walk 100 yards 35/53

7 pistol squats R/L https://youtu.be/H0QMP81ai48

7 Pullups

Ab snail turf 2x https://youtu.be/v93_JGdCYpE or 14 SL V-ups 7 R 7 L

One legged bound turf 2x r-l

4 Trx burpee r-l https://youtu.be/pakCSUIbvAs

20 One leg inside out rope circles r-l

3x

run 400

50 pushups

50 kb swings

1x