300 workout

/in /by

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

LIFT

split

45 sissy squat https://youtu.be/Xj328uAsXs4

35 trx leg curl (slow)

Nordic Pop up 3 neg-7 positive

2x

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

This is Better than Cardio

/in /by

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

Reps

15 sec Side plank pulsating – 15 sec side plank hold R

L

2x

50 bicycles

40/20

Lat Landnmine https://youtu.be/_RoD_6967gA

TRX Powerpull https://youtu.be/D8S_x8D6BWU

Band assisted pushups – jack push at fatigue

ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c

3x

Reps

12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit

8 R/L Liberty Step up (box) collateral stepup

Suicide (3 tocuhes )

Row 250 on first set (row 500 for time)

3x

Stretch

500m Row (Time)

Max Effort 500m Row

push past it

/in /by

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

LIFT

8-12 bench press

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

8-12 Band deloaded squats https://youtu.be/_rh_CEGYs6Y

4x (on set 4 go through faster less rest and do 12-15 each exercise )

12-15 inline bench ball busters https://youtu.be/APDcMq357Hk

20-25 lat pull down (core stick)

12 R/L reverse landmine lunges https://www.youtube.com/watch?v=sNGIw4jw8ho

3x

Push past it (Time)

21-15-9

low bar pullups/ pu;;ups https://youtu.be/1T8olTFWy8s

kb squat press purple/red https://youtu.be/IIo7W5Ml7PQ

box jump or trx jump squat

Reps

20 attached pull apart https://youtu.be/VEZpJvPrrjg

20 low back ext with slight rotation https://youtu.be/QGb0jGkGhY8

2x

Labor Day! no classes/ below is ab work you can do at home

/in /by

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

Corbit (Time)

30 situps

30 side plank up and down R/L

25 situps

25 side plank up and down R/L

20 situps

20 side plank up and down R/L

15 situps

15 side plank up and down R/L

then

20 superman

1 min in plank (only count time you are on elbows and toes)

15 superman

30 sec in plank

50 side crunches R/L

pursuit

/in /by

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

Pre-Workout

ankle rotation 20 R/L

Interval https://youtu.be/_wNJcuw63zw

20W /10R

overhead squat

Russian twist

4x

kb swings

trx undergrip rows https://youtu.be/5ZzJIVwnpik

4x

lateral burpee w pushup [use band to jump over]

kb squat to high pull https://youtu.be/NnAcZV8xZOc

4x

battle jacks

skaters https://youtu.be/7BdfXEwQ3so

4x

Reps

Sled

20 flat jacks https://youtu.be/0NZBlWQbT_4

20 Band Glute Bridge or 12 barbekk glute bridge

10 R/ L wall twist throw

3x

20 low back ext

30 band pull apart

run 250 OR row 250

20 low back ext

30 band pull apart

Fri-YAY

/in /by

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

LIFT

6-8 SA landmine press (decelerate)

12 rear delt raise (optional w band)

3x

15 band upright row https://youtu.be/bi1gyj2pPXs

12 core Stick bent over row https://youtu.be/AxF9SQny4ec

15 weighted decline bench situps

3x

10 R/L Landmine undertaker row (w 1 sec pause) https://youtu.be/YmboaqtRxHs

Bar 12 leg Lift then 12 knee tuck https://youtu.be/PnwKpalgIhs

3x

Reps

extra credit BW FWD walking lunges turf and back 4x use trx to modify if needed

Taking back whats your’s (Time)

6 Pullup

12 Landmine Squat Press https://www.youtube.com/watch?v=FCEliuc6cPU

6 OH heave and retrieve https://youtu.be/NiPDpKiEzSY

6 knee strikes R/L (hit it hard) https://youtu.be/DEWmXPVUZlE

3x

The Gun Show

/in /by

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

Reps

6 burpee med ball slam https://youtu.be/AqsQ3755L3k

12 SA band pushdown R/L yellow/red folded band https://youtu.be/EX7f3Qo6I84

Figure 8 run 3x each round https://youtu.be/Tffdb1JIu0w

3x

6-8 dips (5-2-1) 4 sec down – 2 sec pause – explode up (use low dip bar feet on ground/ advanced reg dip height)

30 touch down https://youtu.be/jTSTBvE_rRc

3x

20 band overhead tricep ext ( use 2nd band as handle) https://youtu.be/C-zUli0FrX0

20 strike back plank

3x

12-16 ALT seated bicep curls

12 weighted jump squats (you may need to go lighter than curling weight)

3x lat shuffle horizontal turf and back

3x

15 core stick curls (black/purple)

run 250

30 adductions med ball https://youtu.be/qRCItCZsyVc

3x

Split

60 lat raise

600 m row

Lift Ladder

/in /by

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

Warm-up

DB or kB halos

Sub-scapular pushups

Front raises

Drivers

Hamstring hands

Scoops

Frankenstein walks

LIFT

6-8 band resisted bench press

12-Bosu ALT leg curl then 6 double https://youtu.be/g_gPx29PD54

12 Facepull 1 sec pause

3x

10-12 incline db press (3 sec neg, explode up)

8-12 RDL

20 band pull apart

3x

12-15 kneeling landmine press https://youtu.be/ws9-Vgzc-k8

12 SS lunges R/L https://youtu.be/G8ITj6LGoWQ

3x

A-D ladder HCS/pushup (Time)

10 pushups/ 1 hang clean squat (15/30) https://youtu.be/Ui7DZxdYY2I

9/2

8/3

7/4

6/5

5/6

4/7

3/8

2/9

1 pushup / 10 hang clean squat

Reps

20 low back ext

sled run

3x

Cardio Core Killer

/in /by

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

CardioFusion

run 400 OR agility w obstacle

save me

row 250- skaters on bosu 1x https://youtu.be/7BdfXEwQ3so

Bar leg or knee lifts on bench – 10/12 trx pushups (slow 2×2 cadence ) 2x https://youtu.be/PnwKpalgIhs

scissor sliders 20 – Bag R,L Bodyshot 2x https://youtu.be/HJgkcPM65ck

2x

keg carry run w partner 400 pass med ball back and fourth as needed

On your own

A.

spin tread climber (seated alt press high resistance) until failer min 45 sec 10/20 lbs (see who can go the longest for the day

20 band slider inner thigh R – 20 windmill slam- 20 band slider inner thigh L https://youtu.be/FAzuEebR24U

https://www.youtube.com/watch?v=aLzViAH4uZo

2x

B.

20 kb sumo squat to high pull from plate https://youtu.be/NnAcZV8xZOc add high pull

weave in out bag then run back 3x every round

12 one legged kb pass R-L https://youtu.be/xX2UxdnJd2A

2x

30 med ball adduction

20 Russian twist

2x

stretch

Fire Breather

/in /by

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

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