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DeMoss Dirty Dozen
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Mobility 2- TRX complex (No Measure)
Foam roll glutes calves IT bands WINGS
TRX complex
Band stretches
Reps
12 TRX leg curls
12 sumo squats
12 partner situps with med ball throws
2 band sprints (each partner goes 2 times)
Repeat 2x
12 Sit up get up
12 trx tricep extensions
12 burpees
2 band sprints (each partner goes 2 times)
Repeat 2x
12 wall balls
12 alt TRX twist mod= band twist
12 TRX floor wipers RL=1 rep
2 band sprints (each partner goes 2 times)
12 RDLs right, 12 RDLs left
Repeat 2x
End workout with 144 (12 x 12) calf raises.
(At end, each person will have done 12 band sprints.)
Deadlift 3.1
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Deadstop Deadlift (4𝙭8)
◭ Set bar down completely every rep.
◭ Re-Brace core Every rep.
◭ Increase weight AS NEEDED.
◭ Ask for Form check before going heavy.
◭ 15-20 Dips after each set
▬▬▬▬▬▬▬▬▬▬▬▬
Bulgarian Split Squat 3X12
◭ Barbell Pad
∎ 16 Four Point Knee Extensions between each set.
▬▬▬▬▬▬▬▬▬▬▬▬
Blast 2 (Time)
∎ 21 Banded BB G Bridge
∎ 21 Wall Ball
∎ 21 TRX Tricep EXT
∎ 18 Banded BB G Bridge
∎ 18 Wall Ball
∎ 18 TRX Tricep EXT
∎ 14 Banded BB G Bridge
∎ 14 Wall Ball
∎ 14 18 TRX Tricep EXT
▬▬▬▬▬▬▬▬▬▬▬▬
Group Training – Fri, Apr 19
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
◭ [20 Work / 10Ws Turf Shuttle 1x-2x] x8
∎ Russian Twist [Rounds 1-4]
∎ Flutter Kicks [Rounds 5-8]
▬▬▬▬▬▬▬▬▬▬▬▬
Challenger
4 Min to Complete Challenge, 1 min between stations,
∎ 50 Push Press {go Heavy]
∎ 30 box jumps
∎ Sled Row [2 Turf] [Go Heavy]
∎ 35/50 Pushups
∎ 19/35 Assault Bike
∎ 60 Touchdowns
∎ 50 Band Jumping Row
∎ 30 Wall Ball
∎ 30 Cannonball
◭ Coaches Agility and Game
Group Training – Thu, Apr 18
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Super Set Surprise (No Measure)
12 Incline DB bench Bench
12 DB row
4x
100 Crunches
12 Front rack lunges
8 BB Pistol squats
3x
100 Russian Twist
OH hold [down and back]
12 OH presses
4x
40 Cannonballs
8/15 pushups
30 Glute bridges
6x
60 Slider Knee Tucks
JukeBox
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Bootcamp
◭ Outlast Farmer Carry!
∎ Nascar Style around Turf
*Coach abs until all done or 10 pushups to get back in.
∎ Last man standing
◭ 20w-10r
∎ Sprawls
∎ Rip Saw [Alternating]
4x
◭ 30w-10r
∎ Pulsing V-up
∎ Hip Tap
4x
◭ 20-10
∎ Rower 4x
∎ Assault Bike 4x
◭ 30/10
∎ Scissor Kicks
∎ Moving Plank
4x
◭ 20-10
∎ WallBall
∎ DB Plank Pass Through [Heavy]
4x
◭ 30/10
∎ Side Plank Dip
∎ SA V-ups
4x
◭ 20-10
∎ Rope Switch Step
∎ Rope Circles
4x
◭ 30/10
∎ Iron Butterfly
∎ 6 in Hold
4x
Triple Threat 11
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
21-15-9
∎ Weighted Step Ups [ Each Leg]
∎ Band UpRight Rows
∎ Box Jumps
21-15-9
∎ Barbell RDL [Go Heavy]
∎ Glute Bridge Med Ball Squeeze [ 2 Sec Pause]
∎ Half Burpee
21-15-9
∎ Assault Bike Cals
∎ Sled Press
∎ Butterfly Sit-ups
Finisher
∎ Run 800m-1600m
Stretch-tastic
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
◭ 30W/30W 2x each round
∎ Attached Band High Knees
➜ Banded Step Back Row
∎ Rower [Max Effort]
➜ Pace
∎ Lateral Shuffle
➜ Med Ball Slam
∎ Wall Ball
➜ Switch Step Pass
▬▬▬▬▬▬▬▬
∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬
◭ 35W/10R/25s Round Rest
∎ KB Swing to High Row Right
∎ KB 180 Row [Alternate]
∎ Gear Shifter Plank [Alternate]
∎ Skaters
∎ KB SL Pass Around [One Side Only] Repeat on Left ✲ 1 burpee penalty for dropping. Between Rounds. ▬▬▬▬▬▬▬▬
◭ Stretch[1:00 Each Side]
∎ Anchored Lat R-L
∎ Couch Stretch R-L
∎ Banded Throw R-L
∎ Bench Low Back [ Reach Right] ▬▬▬▬▬▬▬▬
◭ Group Leg 30s Each
∎ Ham
∎ Front
∎ Side
∎ Cross
∎ Quad
Group Training – Thu, Apr 11
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Deadlift (5×8) (AMRAP – Reps)
Lift
∎ 12 DB Bench Row
∎ 15 Bench Rear Delt Fly [Thumbs Out ]
3x
∎ TRX LAT Pull Down
[Start with 3 Negatives Then Bust Out 7 Fast Reps]
3x
∎ 30 Alternating DB Curls
∎ 20 Band Tricep Pushdowns
∎ 20 Band Tricep OH Ext
2x
Comrade 2 (lunge)
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Comrade 2 Lunge (Time)
◭ I go, You go
◭ Alternate through the following movements,
with one person working at a time.
◭ You do 7 burpees, then I do 7 Deadlifts etc…
∎ 7 Burpees
∎ 7 KB or BB Deadlift
∎ 7 Banded Overhead Squat
∎ 7 DB or BB RDL
∎ 7 Pullups [Hardest]
∎ 7 DB Thrusters
∎ 7 Pushups
6x
★ Lunge One Turf together after EACH round
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Plank challenge with your partner
Reps
Terminator
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
LIFT
◭ 6:00 AMRAP
∎ 15 Preacher Curl
∎ 20s Braced Plank
◭ 6:00 AMRAP
∎ 12-11-10-9-8-7 -6 -5 BB Strict Press
∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬
Terminator 4 (Time)
∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]
✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
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