Entries by Romen McDonald

killing villans

November 6, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Interval https://youtu.be/_wNJcuw63zw alt knee strikes https://youtu.be/DEWmXPVUZlE punch combos 2x evade and lat  https://youtu.be/lNAjYCiouxk bosu squats https://youtu.be/593dZ1aU9Do2x 2x figure 8  https://youtu.be/Tffdb1JIu0w lat shuffle 2x TRX Row TRX ALT curtsy lunge  2x band slider reverse lunge R https://youtu.be/fG9rYlkl_qIL L slider snow angle  lat touch n jump 10 […]

Distractions (Bench – RDL- Shoulder)

November 5, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent 10 Trx leg curl 20 attached band pullaprt 4x 20 band upright row 8-12 seated shoulder press 15 RDL 65% 3x […]

Rescue ME

November 4, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR neck traps racked barbell MR neck peanut Amped Up Warm Up (No Measure) SAVE ME https://www.youtube.com/watch?v=xZgZ4RLr79 Partner sled Row 5x http://www.youtube.com/watch?v=ztSZEw9XK_I 15 box jumps -renegade rows (slow) 3x 30 Russian twist – trx mnt climbers(slow) 3x 12/15 pulse […]

Mirror Mirror

November 3, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT 20 corestick bent over row reverse sled drag >, ,< 3x

Punisher 2

November 1, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp Stretch Forced Pushups https://www.youtube.com/watch?v=bSt2Njjo-W0 3x beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM Punsisher 2 (Time) farmers walk 35/53 15 box jumps 3x 10 mixed grip pull ups 20 wall balls 3x sled row 400m run […]

sideways

October 31, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Reps 20W/10W ? switch ups lateral shuffle burpees 4x – swap after 2 sets 12 -15 dips https://youtu.be/DcxMgoLamy0 A. 28’s core stick curls – use green cleat row 250 2x B. spin 1 min up 1 min down 20 calf […]

feeling it (back)

October 30, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout find weight fro lanmine squats find band and height for exlosive pushups Reps 10 Landmine Front Squat 3 pulse +- 1 full rep =1 12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0 2x 20 band lat pull https://youtu.be/dUl6c5ggIGI […]

Hard to Kill

October 29, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT A. I go you go (spot) floor press 6-8 https://youtu.be/TmIni_6Z538 3x on 3rd set do a a rest pause set (go rest 15 sec, go rest 15 sec, go rest 15 sec) B. 12-15 db leg curl ( from […]

GVT squat

October 28, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout Warm-up trx lunge twist https://youtu.be/6fnjPvDoCKY trx side bend https://youtu.be/02IpGpA9hXQ AR squat hold R https://youtu.be/Cf2bF6gdkMY L 2x LIFT 10 squat @ 65 percent 10 rear delt fly https://youtu.be/16E9n-5afTg 10x low back stretch on bench https://youtu.be/GtOtjmUgWQg extra credit 20 band glute […]

Trick or Treat

October 27, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up Warm Up Hips (No Measure) sit-up toe touch iron cross butterfly glute raise hip flex-or stretch sub-scapular push ups chest stretch monkey squats Pullups to Failure (AMRAP – Reps) Interval https://youtu.be/_wNJcuw63zw If done early SL glute bridge 12 […]