Entries by Romen McDonald

Save me 3

January 11, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 40 up and over https://www.youtube.com/watch?v=isDo7DkawSk 20 foam roll upper back SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 lateral high knees https://www.youtube.com/watch?v=LLg4POrHQVQ Half burpees on handles https://www.youtube.com/watch?v=SV07IkxJ_jk 3x shuttle run 5 x Plank hip taps https://youtu.be/K2JEEpXpXbA 3x 20 trx Jump squats Invisible chair 3x […]

If your already here you might as well go 100!

January 10, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Trussville – Squad Workout CardioFusion Amrap 40 min 12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg 15 trx squat row spin hill 1 min- seated sprint 1 min lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g shuttle run 5x Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4 At 20 min stop and do 15 sec […]

If your already here you might as well go 100!

January 10, 2018 in /by

Squad Fitness Huntsville – Squad Workout CardioFusion Amrap 40 min 12 rower roll out https://www.youtube.com/watch?v=EtPi1_dQTIg 15 trx squat row spin hill 1 min- seated sprint 1 min lateral hammer hold (1-5) 3x https://www.youtube.com/watch?v=vaAHO_lsX8g shuttle run 5x Rope punches and Kicks https://www.youtube.com/watch?v=ics7GR95wS4 At 20 min stop and do 15 sec plank side raise -15 sec hold […]

Choose your W

January 9, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 Magellan https://www.youtube.com/watch?v=uwE2cR5oK70 foam roll glutes 20 x R/L foam roll quads Reps 12 decline situps lunge med ball overhead 24 gorrilla rows R+l=2 12/15 atomic pushups 3x 16 decline leg lifts 16 renegade rows 6 liberty steps R-L […]

V-10

January 8, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion AmRap min 1-25 20 KB tricep etc- Primal Sprint 40 sec 2x shuttle Run 4 x Bear Crawl spin 30-30 seated pull apart 2x 12 Band kneeling punch R https://www.youtube.com/watch?v=hzUbaMOeiRU&index=60&list=UUK4Yoeflfs0OKylRzGcOxxw L 2x Row 200 15 pulsating crunches https://www.youtube.com/watch?v=hbIOOlgLyXQ 2x […]

Tabatta Squad

January 7, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout tabatta squad (AMRAP – Reps) Tabata Rower (Calories unit) 5x Rest 1 minute full Burpee 5x Rest 1 minute Tabata Goblet Squat red/black beast mode purple/ blue 5x Rest 1 minute Tabata TRX Row Beast Mode jumping Pull-up 5x Rest […]

push through (stretch)

January 5, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout 20 band ankle rotations 75 calf raises (25 in, out, neutral ) Cindy Squad (AMRAP – Rounds and Reps) 10 min 5 barbell pullup https://youtu.be/1T8olTFWy8s 10 pushups on knee 15 squats on med ball Level 2 5 barbell pullup […]

Never Give Up

January 4, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout foam roll 20 IT band 20 glutes Reps 7/10 inverted Row 14 multi D lunge curls https://www.youtube.com/watch?v=WbotdQFz9ks 14 monkey squats 7 kb clean press R-L 30 Russian twist 3x 12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A 20 skaters (1 […]

Hustle for the muscle #2

January 3, 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 […]

Fresh Start

January 2, 2018 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout PVS pip on IT band and calves practice Salt n pepper Warm-up 15 sec (w 15 sec hold ) side plank raises R-L 2x 30 sec hip tap https://www.youtube.com/watch?v=K2JEEpXpXbA 2x Minute to Win It https://www.youtube.com/watch?v=S 24 Russian twist R-L […]