Entries by Romen McDonald

cardio-Box

May 13, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout practice lunge blaster arm drive https://www.youtube.com/watch?v=uGxlGhKGlIc MR glutes foam / peanut CardioFusion 3 min A. Spin over head med ball / hill on command https://www.youtube.com/watch?v=_zXfC_RIQ_U B. staff FWD paddle R/L (advanced on bosu) lat step https://www.youtube.com/watch?v=A_z2qnnazkY&index=26&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt C. row -ab […]

Trick or Treat

May 12, 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 […]

Shake What YO MAMA gave YA

May 10, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Bootcamp pulsating band row 8/5 3x pulsating wall ball squat 8/5 3x pulsating pushup 8/3 3x 2x run 800 pulsating standing press 10/3 x 30 pulsating lunge R/L 3x staff vertical pull 10/5 3x 2x run 400 pulsating band pullapart […]

Go through the Nightmare to get to the Dream

May 9, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout MR glutes on peanut MR release IT band w stick [during warm up go over Hitting the wall in A.B.C.D Nightmare (Time) complete all reps in A. before moving to a. If able to do more the 25 reps […]

Sweat equity

May 8, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout LIFT Lift 15 Vertical adduction r-l Elevated toe SL glute bridge with weight and 1sec hold 4x 14 Alt DB bench press then double – 4-6 If benching more than 175 go it 3-3 cadence 8-12 RDL use platform 3x […]

Strength Interval

May 7, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amped Up with Abs (No Measure) Frankenstein walks inner thigh monkey squats dolphins runners stretch iron cross Abs side v -ups 30 sec R-L in and out 30 sec (knee straight or bent) swivel plank 45 sec cannonballs 25 sec […]

bunches of crunches

May 6, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout CardioFusion 6 min squat routine EMOM ) 40 crunches A. 6 min amrap 20 chest fly on bag 20 pull punch R/L https://youtu.be/xzSvWBTXvq0 10 round house kick R/L 40 reverse crunches B. 6 min amrap 300 rower band on knees […]

Rev Up

May 5, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Amrap https://youtu.be/dBmgRAivtTQ AmRap 5 min 10 Lunge slider – over head band R/L 10 Slider leg curl 10 Kb glute press 20 air scissor 5 neg press 20 kb RDL 15 Seated bench row 10 AR press w 2 sec […]

Become Better

May 3, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout Pre-Workout myofascial release upper back and glutes Bootcamp 7 min amrap A. 10 R/L Landmine Curtsy lunge 10 landmine power press https://www.youtube.com/watch?v=FCEliuc6cPU 10 trx inverted row (1 sec hold) https://www.youtube.com/watch?v=Rf87wQkweKw B. [hook up bands on sled] 15 band slider r-l […]

Short and Sweet

May 2, 2019 in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout FGB 4 (AMRAP – Reps) FWD BW Thruster – full length of turf = 4 Situp press 10/20 landmine twist R/L =1 KB RDL pulse pushup Bootcamp 20/10 band jumping Row attached band chest press 20/10 med ball leg curl […]