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The dictionary is the only place where Success comes before work
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push through (stretch)
/in WOD /by Romen McDonaldSquad 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 feet elevated
10 push up on toes
15 band overhead squats
Level 3 rank Rx plus
5 pullups
10 trx atomic pushups
15 goblet squats black/red
Reps
band sprints
5x
Lengthen 1 (No Measure)
Squat Hold
Band/Hip Thorax R-L
TRX Fly Hold SS R-L
Seated Cross over R
L
Never Give Up
/in WOD /by Romen McDonaldSquad 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 sec pause)
12-15 clapping push ups
12 bench situps
sled Row
3x
Guys
5 TRX lying curl https://youtu.be/kRVCEw0hd98
20 lateral raise
3x
Ladies
30 med ball squeeze
12 band kick back https://youtu.be/p_0qG6FN_ZU
sled run
2x
Hustle for the muscle #2
/in WOD /by Romen McDonaldSquad 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
Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y
BAS mnt climber
2x
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
Rope hip toss https://www.youtube.com/watch?v=2jT-2CCCE7Y
BAS mnt climber
1x
Game soccer sliders https://www.youtube.com/watch?v=e64Pb4_sqAE
Fresh Start
/in WOD /by Romen McDonaldSquad 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 =2
7 box jump
4x
20 primal Row
15 jack press
4x
15 RDL https://www.youtube.com/watch?v=dx6oSw0-sFU&t=18s
5 burppe to high pull https://www.youtube.com/watch?v=JVWX2jIkfGk
4x
1 (circle) around the clock pushup https://www.youtube.com/watch?v=1aWp8T-SG28
10 overhead squat
4x
Bootcamp
60/20
in out jumps-close grip pushups
Alligator chomp https://www.youtube.com/watch?v=MCKbmr0kmZA – trx bicep curls
lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
med ball squeeze- band pull apart
Salt n pepper R-L https://www.youtube.com/watch?v=7QYgMjaWOfU&index=15&list=PLSSw_L0vYTpPuRB9nLRNwFKka3D8pQmjt
3x
Hustle for the Muscle
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
3 min amrap on command
A. spin up down
B. row regular grip – reverse grip
C. 10 glute bride crunch – 10 wall ball
D. primal sprint- primal bear crawl
1x
20-10
A. DB curls on bosu – bosu lat step
3x
20-10
B. sea saw plank – lat touch n jump
3x
20-10
C. TRX tricep ext
TRX jump squats
3x
20-10
D. rope punches
in out rope slams
3x
2 min amrap on command
A. spin up down
B. row regular grip – reverse grip
C. 10 glute bride crunch – 10 wall ball
D. primal sprint- primal bear crawl
1x
LIFT
Guys
Reverse Lucky 7
Bench 7-6-5-4-3-2-1
(weighted if possible) Pullups 7-6-5 -4-3-2-1
On set 3 ,2,1 do negatives for bench and pullups
Lucky 7
Squat add 10 lbs every set 7-6-5-4-3-2-1
Kb seated shoulder press 14-13-12-11-10-9-8
7 rounds of 7 (fast as possible)
7 Close grip push-up on handles (can go on knees )
7 Seated db curl
7 Trx jump squat
7x
Ladies
20 bench Russian twist slam 10 bench situps
45 sec wall sit hold
10 deep box squat
4x
8-12 undertaker row
8-12 RDL
DB Bench Press
3x
20 Primal Row
20 Land mine oblique twist
2x
Countdown to 2018
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
spin or row
Interval https://youtu.be/_wNJcuw63zw
20/10
step jump https://www.youtube.com/watch?v=r90WzgoOpQE
med ball slam https://www.youtube.com/watch?v=vivaW_b_KOw
4x
rip saw https://www.youtube.com/watch?v=CRCsdkRZ19c
band tricep ext
4x
trx jumping lunge
trx wide grip row
4x
Countdown (Time)
100 fake jump rope
90 crunches
80 slider mnt climber R-L =1
70 attached band press
60 wing pushup https://www.youtube.com/watch?v=62x-4qKAq5o
https://www.youtube.com/watch?v=62x-4qKAq5o
50 jumping pullup
40 V-ups
30 kb squat press green/red
20 multi- D lunge curl https://www.youtube.com/watch?v=WbotdQFz9ks
10 man makers https://www.youtube.com/watch?v=TEcvLgUn3XU