Entries by Romen McDonald

Juggernaut 4.2 + Hustle

June 13, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 2 min (swap at 1 min) Reverse lunge row- BLT https://www.youtube.com/watch?v=nFlyrF7xS-4 side lunge squat – Lateral shuffle touch m jump https://www.youtube.com/watch?v=Qb6WWsXChKw Russian roll over -fwd ape walk https://www.youtube.com/watch?v=ueG3Vf1VpnI Plate pass- Triangle jumps https://www.youtube.com/watch?v=aHTE_6kDhks https://www.youtube.com/watch?v=ZuBfZTXCvbk 1x 1 min Spin Row […]

Slow to Fast

June 12, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 A attached Band Rows https://www.youtube.com/watch?v=rOX1ML3sZmc B jumping lunges 4x 20-10 C seated rope swat https://youtu.be/3X5DBSYHcM4 renegade rows w pushup https://www.youtube.com/watch?v=kRCNyU9uDYo&t=38s 10/20 4x 2 min blitz lat touch jump – burpee- frog jump- mnt climbers – sprint in […]

Juggernaut + Hurricane Cardio

June 11, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Hurricane 10min amrap Spin 1 min uphill 15 cannonball https://youtu.be/G1VTIWDPqjc 10 knee blast R-Lhttp://www.youtube.com/watch?v=oVEpvg1f83M 25 Attached band press http://www.youtube.com/watch?v=KDweewCM7Fk 25 Primal row http://www.youtube.com/watch?v=fitYOVa7SFg 30 Bosu lateral shuffle 10 min amrap 3 Bosu complex https://youtu.be/A_z2qnnazkY Row 250 seated spin sprint […]

I’ll Be Back

June 10, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 x PVC IT band 20x foam roll upper back 30 up and over I’ll Be Back (Time) Elimination format (cancel last exercise off each round ) staggered start every 30 sec if session larger than 8 10 Push-ups […]

The Kettlebell Crush

June 8, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 30 shoulder external rotation R/L 20 low back ext with stretch Abs of Steel (No Measure) 15 sec side raises R-L then 15 sec hold 20 sec bicycle crunches 2x only 10 sec on round 2 Run 200 20sec […]

working on greatness

June 7, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw 20-10 pushups TRX starfish https://www.youtube.com/watch?v=cWSxQ3tZt_o 4x Minute to Win It https://www.youtube.com/watch?v=S Interruption Every min stop and cycle through 10 Jumping jacks on min 1-3-5 and so on 5 V-ups on min 2-4-6 and so on A. 50 dips […]

Juggernaut 4.2

June 6, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion Relay-+ exercise that initiates relay A- spin B – Row C- Magellan https://www.youtube.com/watch?v=uwE2cR5oK70 +D- apeish length of turf https://youtu.be/Ka_dTkcn1-o 2x 25 min amrap 8 R-L reverse lunge to RDL https://www.youtube.com/watch?v=ClHDlIZFb7A 20 bench hops https://www.youtube.com/watch?v=e2vTld6ZuAs lat hammer hold (horizontal turf […]

Synopsis

June 5, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw Round 1 60W-20R Round 2 50W-20R Round 3 40w-20R Bosu SS raise R/L https://www.youtube.com/watch?v=D_WizcTCmIM 5/10lbs ALT dumbell snatch https://www.youtube.com/watch?v=X_-Q77POxMM 20/35 kb row on bench R-L trx jumping lunge /trx jump squat band step R/L https://www.youtube.com/watch?v=qqaYQ3SKzPk (mid level attachment) […]

Juggernaut 4

June 4, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Deload week (focus on forum/ mobility) upper body w lower finisher Bench press 40% x 5 50 % x 5 60% x5 Pullup (note band assistance) 40% x 5 50 % x 5 60% x5 slider press 40% x […]

FGB (zen)

June 3, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout squat drill http://www.youtube.com/watch?v=0oXcLfxyUmw FGB 3 (AMRAP – Reps) walking lunges 15/20 R+L=1 jumping pullups kb squat press blue/red bench hops row (cal) Interval https://youtu.be/_wNJcuw63zw 20w-10r pushups goblet squat 3x full burpee 2x Warm-up (No Measure) Zenband lat low back […]