Entries by Romen McDonald

Breaches or Beaches

September 18, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Reps 15/20 pulsating push up 20 wall sit press https://www.youtube.com/watch?v=j0JEyvYBCb8 20 band overhead squat 3x 12 TRX leg curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA 12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=18s 20 alligator chomp https://www.youtube.com/watch?v=-uP9GaUyNrE 3x 12 kb sea saw press then 4 double press 15 […]

Lift

September 17, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout band ankle rotations practice rower lunge LIFT Tuesday squats 15 crack the egg https://www.youtube.com/watch?v=uiuzdKOVwdk 3x 12-15 barbell tricep ext split squat lunges 10 R-L 4x 8-12 behind neck pull-ups (1 sec-hold at top) 30 sec front Rack Hold 12-15 […]

Persistence

September 16, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll glute and hamstring practice man maker Persistence 7×7 (Time) Man maker 15/30 https://youtu.be/wibFFhTAYtY L1 push use elevated 6-8 box-w knee tow transition Pull L3 pullups L2 elevated barbell pullups https://www.youtube.com/watch?v=1T8olTFWy8s&feature=youtu.be landmine front squat 45/25 landmine squat press […]

threshold

September 14, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14 band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek Bootcamp 20-10 pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8 L 4x run 400 or 200 (based on speed of run) 20-10 trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE sea […]

Round 9

September 13, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice SRDL TRX stretch https://youtu.be/4PIJb8dHgXk Metcon (Time) Rounds 9 Each exercise has 9 reps each grouping must be done 3x on last round of final round 3 full burppes after each exercise Sec 1 Pistol squat R-L https://www.youtube.com/watch?v=F5UJEHKfP30 Kb […]

Hustle for the Muscle

September 12, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 4 min amrap A. spin up – treadclimber on command B. row reverse- Rower RDL http://www.youtube.com/watch?v=_zP0F7mAPhQ C. – hand agility walk R -L (high knees to get back 20 jumping jacks https://www.youtube.com/watch?v=FvAg3-aSLlE / D. 24 step jump https://www.youtube.com/watch?v=r90WzgoOpQE -24 […]

asymmetric loaded ladder

September 11, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice clean and archer row 50 band pull-apart https://www.youtube.com/watch?v=qrWF-mUYCy4 Bootcamp 30-20 clapping pushups clapping scissors https://www.youtube.com/watch?v=S4TtK1dscYY&feature=youtu.be TRX wide grip Row kb jump squat https://www.youtube.com/watch?v=OHq8_ykwgwA 3x asymmetric loaded ladder (Time) do the 12 reps on the Right side for every […]

Hustle for the Muscle

September 10, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving A. 3x hop scotch w med ball https://www.youtube.com/watch?v=fBkfnTt9TE8 3x lateral chest pass https://www.youtube.com/watch?v=i8tJ25vKzNs B rope snakes https://youtu.be/GIF0YZlYcJ8?t=1m18s C reverse […]

Lose your excuses and you will find results

September 9, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight for bench press 12-15 reps find weight for landmine oblique twist Bootcamp 40-20 A. leg curl slider B. Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks 3x C. Bench press or floor press D. Boulder roller https://youtu.be/MpoGDp30TsI 3x 40-20 A. SS […]

FEAR

September 7, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Forget Everything and Run/Face Everything and Rise burpee to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo 50W-10R 5 lateral touch n jump ab run/bicycles push-up/ mnt climber 8 jump squat jack 2 min Cap Sprint 400 or do 35 barbell pullup 35 kb swings […]