Entries by Romen McDonald

The only time is NOW

July 26, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice starfish practice archer pushup foam roll IT bands Interval https://youtu.be/_wNJcuw63zw 20W/10R archer pushup R https://www.youtube.com/watch?v=D2ngJnQtPc4 scissor bicycles https://www.youtube.com/watch?v=OTYsY93FCpc archer pushup L scissor bicycles archer pushup R toe touches archer pushup L toetouches speed lunges R https://www.youtube.com/watch?v=PDc6K-LsF5Q L R […]

Don’t Wish For it Work For IT

July 25, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x foam roll upper back 5 R-L foam roll wings https://www.youtube.com/watch?v=DoWFXZ3t87s CardioFusion 2 min on command trx squat row -wake boarder https://www.youtube.com/watch?v=pPDPmSuDRbg https://www.youtube.com/watch?v=1nRXq8GXPy4 row- ab hold 5/10 lbs plate spin- sprint- pull apart skier swing – jack press […]

Shine

July 24, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Get A Fee for pistol Squat or one legged get up 10 reps practice jumping pullup find weight for sit up get up Warm-up 15sec side plank then hold r/ L 15 sec Bicycles 15 sec Synergy crunches 2x […]

Gains

July 23, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion rescue me A. 20 renegade rows (no pushup) AND 20 kb tricep ext A2. Row 2x B 30 touchdowns https://www.youtube.com/watch?v=jTSTBvE_rRc B2 alt rope waves 2x 15 wall ball AND 15 wall ball throw R-L Spin up 2x sled push […]

Lose your excuses and you will find results

July 22, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Find weigh for bench press (do 15 reps if easy go heavier if cant complete 15 go lighter) Find weight for landmine press Bootcamp 40-20 Band leg curls https://www.youtube.com/watch?v=hxmyrFtf3Wg Muti D lunge https://www.youtube.com/watch?v=WbotdQFz9ks Bench press or floor press (roll […]

lean out

July 20, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 foam roll glutes R-L 20 low back ext/ 40 sec low back stretch https://www.youtube.com/watch?v=GtOtjmUgWQg Bootcamp 40W/20R Burpee to rope slam 1/7 (no pushup) Bound( width turf) high knees backward Trx row alt pullapart band Y press – squat […]

push past it

July 19, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout low back ext w stretch foam roll quads 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 ____________ 12 TRX leg curl 12-20 atomic pushups sled […]

sweat breaker

July 18, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 50-10 A. TRX row kick alternate TRX alternating twist or Russian twist https://www.youtube.com/watch?v=tf1hJv05n4Q&t=10s trx lunge kick R-L TRX superman TRX starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o 2x 50-10 B.lateral shuffle to 10 high knees RDL R lateral burpee RDL L wing pushup […]

Beat the clock

July 17, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 10-15 low back EXT low back stretch 30 secs https://www.youtube.com/watch?v=GtOtjmUgWQg 40 R/L External Rotation https://www.youtube.com/watch?v=YcyMmZqnXWk Beat the Clock (AMRAP – Rounds) 30 sec to win it (start an exercise every 30 sec, add a rep every round) Round 1 […]

*Shift

July 16, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min stations swap 30/30 row/Russian Twist Spin up/ Down primal sprint/ primal over head squat 2x (round 2 move to 1 min) 12 min amrap 12 trx tricep ext 20 BAND CURLS run touch or lateral shuffle 12 […]