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The Process
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
New Year New You (Time)
◭ Terminator : Delete last exercise each round.
∎ 10 Band Bicep Curls
∎ 9 Band Tricep Kickbacks
∎ 8 Dips [Bar or Box]
∎ 7 Variable KB Row [7 hammer/7 Supinated]
∎ 6 Single Leg Bounds [Each]
➜ 6 Forward Bounds
∎ 5 Manmakers
∎ 400m Run
∎ 3 Pullups [Hardest variation possible]
∎ 2 Bear Sled Run [2 Turf]
∎ 1:00 TRX Plank [Arms in]
▬▬▬▬▬▬▬▬▬▬▬▬
Open Gym
◭ Work on what you want to do For the remainder of 50:00 class.
◭ Feel free to do what you want.
◭ Certain exercise you want to get better at?
◭ Muscle group you want to more time into?
◭ Keep the calories burning with more cardio?
◭ Foam Roll Something?
◭ Not sure? Ask your coach, we’ll come up with something.
bunches of crunches
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
6 min squat routine EMOM )
★ 40 crunches
A.
◭ 6:00 AMRAP
∎ 20 Chest Fly on Bag
∎ 20 Pull Punch [Each]
∎ 10 Round House [Each]
★ 40 Reverse Crunches
B.
◭ 6:00 AMRAP
∎ 300 rower band on knees?????
∎ lat step w band on knees 3x
★ 40 double crunches
C.
◭ 6:00 AMRAP
∎ 20 ropes switch step
∎ 12 inside out circle
∎ 20 battle jack
∎ run turf n back 2x
★ 40 side crunches 20R-L
D.
◭ 6:00 AMRAP
∎ 2 min spin hill – seated swap every 15 secs
∎ 20 lat med ball slam
★ 40 crunches
LIFT
8-12 pistol squat R/L
20 lat pull down
3x
3-5 Negative pullup
elevated split squat
3x
12-15 landmine row R/L
3 neg bench press 105%
10-12 pulse pushups
3x
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AMRAP
Hybrid W1 AUX and Terminator
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
BB or DB Curls
Trx Tricep Etc
Alt
bunches of crunches
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
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
lat step w band on knees 3x
40 double crunches
C.
6 min amrap
20 ropes switch step
12 inside out circle
20 battle jack
run turf n back 2x
40 side crunches 20R-L
D.
6 min amrap
2 min spin hill – seated swap every 15 secs
20 lat med ball slam
40 crunches
LIFT
8-12 pistol squat R/L
20 lat pull down
3x
3-5 Negative pullup
elevated split squat
3x
12-15 landmine row R/L
3 neg bench press 105%
10-12 pulse pushups
3x
GVT squat
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
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 bridge (I go you go) https://youtu.be/rXtZxmyKwik
2-3x
Interval https://youtu.be/_wNJcuw63zw
60/20
renegade row w pushup ( use platform) https://youtu.be/drqmsP05-uE
trx lying bicep curl-trx hollow rock https://youtu.be/O9DglLJemsU / https://youtu.be/aI54U-dDNyM
peg leg box jump (2nd variation use plates! ) https://youtu.be/fTGGG9F2q2I
punch combos (run n touch on command )
spin hill
3x
300 workout
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
AMRAP
◭ 15 Minute AMRAP
∎ 12 Bench Row [Barbell or Dumbbell]
∎ 6 Roman Press ➜ 6 Shoulder Press
∎ 12 TRX Single Leg Curl [Each Side]
∎ 10s Banana Hold ➜ 5 Leg Lifts [Repeat Both 3x]
3x
300 workout (Time)
∎ 25 Pullups
∎ 50 RDL [Barbell or KB]
∎ 50 Push-ups [Bodyweight or Primal]
∎ 50 Box Jumps or 50 Step-ups [Each Side]
∎ 50 Floor Wipers [Each Side]
∎ 50 Single Arm DB/KB Snatch[Each]
∎ 25 Chin Up
∎ 25 Weighted Situps on Decline
Short and Sweet
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
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
slider mnt climber
20/10
kb tricep ext
kb sumo high pull
Decide
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Amrap https://youtu.be/dBmgRAivtTQ
7 min amrap
250 row
40 mnt bosu
15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw
7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence
7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk
7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l
decide you final segment
Curl Run (Time)
run 800
curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E
burpee sit up (Time)
30 full burpee
60 sit ups med ball between ft
Reps
12 bench side raise (add band)
R/L 2x
(turf and back) SA farmer Walk R/L 3x
8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk
50 bicycles
Thunder and Lighting 3
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Thunder and Lightning
30w, 5 sec rest/ 20 of explosive movement- 30 Sec rest
∎ Negative Pull Up
➜ Trx Row
∎ Negative Pushup
➜Thruster
∎ Nordic Ham Hold
➜ Slider Leg Curl
∎ Braced Plank
➜V-ups
Challenger
◭ 4:00 to Complete Each
∎ 40 TRX Supinated Grip Row
∎ 30 Burpees
▬▬▬▬▬▬
∎ 45/75 Pushups
∎ Sled Run [4 Turf]
▬▬▬▬▬▬
∎ 45 SA KB Rows [Each Side]
∎ 45 KB Swings
▬▬▬▬▬▬
∎ 15/30 Cal Assault Bike
∎ 30 Jack Press
❆ Cooldown Stretch ❆
God’s Timing
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
MR glutes with roller or peanut
MR -IT band with stick
Bootcamp
25W/7 R
A. BSS Lunge R
L
TRX pushup
3x
B. SA bosu Press R
L
KB swing
3x
C. Band vertical Abduction R
L
Primal Sprint
3x
D. bench row R
L
bench scoops
[have unattached ropes available]
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
MTWI
10 box jump
15 band tricep pushdown
4x
MTWI
12-10-8–6 squat press
sprint turf and back
MTWI
15 dips
8 bosu balance slams
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