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Online/Travel workout 59
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-59
Miss ice cream? Feeling hungry at night? 🍦🥄😋
You’re getting a fun recipe today!
Today Post a motivational quote in the group
Daily Facebook Post: What have you recently learned? 🔙 📘
Online/Travel workout 58
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-58
Staying motivated can be hard sometimes, so you have to get creative! 🌞 💪 Check out how in today’s post.
Today I challenge you to Do a good deed and post it on Facebook.
Personal Post: What are you doing to pass your time right now? 💃🏃🏋️♂
Indifferent Caroline
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Team work
◭ BUY IN
◭ Between you are your partner, complete 100 deadlifts
Partner 1: # deadlifts (barbell or KB)
Partner 2: Push ups until P1 is ready to switch
⤱ Switch, alternating every few reps until all reps are completed ⤱
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 1000 Reps Split.
◭ Must use at least 3 from the list combining to a total of 1000 reps between you & your partner[s].
∎ Trx Row
∎ DB Seated OH Press
∎ Hammer Curls
∎ Goblet Squats
∎ Band High Pulls
∎ Slamball
∎ Plate weighted toe touches
∎ Plank DB Pull Through
∎ Drop Squats
∎ Wide Mountain Climber
∎ Elevated Hip Thruster [Booty Banded]
∎ Seal Jacks [Booty Banded]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ CASH OUT
∎ 2 min Total- Partner Bar Dead Hang
⤱ Both are hanging, if one stops, both stop ⤱
Online/Travel workout 57
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-57
You are improving! Now it’s time for you to reward yourself. 🎁👏 Check out today’s post for more!
Today I challenge you to Record and post a video of you doing 20 burpees
Your personal post: Would you rather outwork a bad diet or eat clean and avoid the gym?
🥕🍰🏋️♂🏃
The only time is NOW
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
▬▬▬▬▬▬1▬▬▬▬▬
◭ 25s Work / 15s Rest
1. Archer Pushup [R]
2. Scissor Bicycles
3. Archer Pushup [L]
4. Scissor Bicycles
5. Archer Pushup [R]
6. Single Side V-up [R]
7. Archer Pushup [L]
8. Single Side V-up [L]
9.10.11.12. Lunges [R,L,R,L]
▬▬▬▬▬2▬▬▬▬▬▬
◭ 25s Work / 15s Rest
1. TRX Low Row Raise
2. Explosive Single Leg Ground Touch [R]
3. TRX Pushup
4. Explosive Single Leg Ground Touch [L]
5. TRX Low Row Raise
6. Shoulder Taps
7. TRX Curl
8. Shoulder Taps
9. TRX Super Man Run
10. Sky Divers
11. TRX Super Man Run
12. Skydivers
▬▬▬▬▬3▬▬▬▬▬▬
◭ 2:00 BLITZ
∎ Touch n’ Jump
∎ Fast Feet Sprinter Arms
∎ Bodyweight Thruster
∎ Half Burpee
∎ Plank Hip Tap
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ Seated Curl ➧ Seated Jump Squat
10➧5
9➧4
8➧3
7➧2
6➧1
∎ 5 Godzilla [2 Thruster ➜ 4 Gorilla Rows ➜ 2 Shoulder Press]
∎ 50m Bear Crawl or Crab Walk
2x
❆❆ Cooldown/Stretch ❆❆
Squat 3.2
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Exhausted Back Squat (30s/10r ➧ 30s/11 ➧ /12 ➧ /13 ➧ /14 ➧ /15)
◭ 30s WEIGHTED Wall Sit into Unbroken Back Squats.
◭ NO rest between Wall Sit and Back Squat.
◭ No more than 1:00 rest in between sets.
◭ Wallsit: Female 25#, Male 45#
Record Last Squat Weight Used
▬▬▬▬▬▬▬▬▬▬▬▬
LIFT
◭ 8:00 EMOM [Decrease by 1 Rep each time you repeat that side]
◭ DB/KB Weighted
M1: 20 Pulse Lunges [Right]
M2: 20 Pulse Lunges [Left]
M3: 19 Pulse Lunges [Right]
M4: 19 Pulse Lunges [Left]
➜ Continue this pattern for 8:00
▬▬▬▬▬▬▬▬▬▬▬▬
Finisher
∎ 15 Band/DB Hamstring Curl
∎ 15 Attached Band Glute Kickback
∎ 15 Deadstop KB Swings
x4
Online/Travel workout 56
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-56
Alright, you made it to day 7! What’s your favorite food? Maybe it’s BBQ, or even just something garlic flavored! You’re going to learn about making your food taste good again! Check it out!
Another easy or hard challenge, no coffee today. If you already had, that’s fine, no more.
Personal Post Would you rather drop weight, burn fat or build muscle? 👍🔥💪
Sweat equity
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
∎ core sticks exercises ( ab engagement required)
∎ find weight for Staggered Bent over KB Row into RDL
Interval
◭ 1:30 min Each [swap at 45s at ➜]
∎ Bike [Arms] ➜ Bike[Legs]
∎ Bags Punch Kick and Knee Combos
∎ Wall Ball Shots ➜ Bomb Throw
∎ Alternating Staggered Bent over KB Row into RDL
∎ Staff Paddle [R➜L] – [Advance to Bosu]
2x
▬▬▬▬▬▬▬▬
◭ 30W-30W-15R
∎ Peg leg jump R➜L
∎ Situp Punch ➜ Scissor Mtn climber
∎ Staff Rotational Press R➜ L
∎ Gorilla Crawl ➜ Hop Scotch
∎ Lateral shuffle W Touch n’ Jump ➜ Supermans
2x
▬▬▬▬▬▬▬▬
◭ 2:00 Coached Abs & Plyo
❆ Cooldown/Stretch ❆
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Online/Travel workout 55
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-55
Sometimes you can stumble into the trap of thinking a snack is “healthy.”
You might be surprised with the stats in today’s nutrition tip 😯
Some this could be easy, some this could be hard…No Booze today LOL You up for the challenge?
Personal Post Is working out a part of your perfect day? 💪🏆
Bench 2.2
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Alternating DB Chest Press (5 Ⅹ 8 [Each Arm])
◭ Both Up, One down at a time.
◭ Floor, Bench, or Ball
◭ Start Heavy, decrease as you exhaust.
◭ MAX Chest Cleavers IMMEDIATELY after Chest Press each set.
◭ 25 Crunches between each set
▬▬▬▬▬▬▬▬▬▬▬▬
LIFT
∎ 100 Pushups:
▬ 25 Standard
▬ 25 Narrow [Tricep]
▬ 25 Staggered [Right]
▬ 25 Staggered [Left]
Match Each set with Band Pull Apart
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ 20 Standing Band Curl
∎ 10 Push Press [Any Type]
∎ 20 KB Curls [One KB]
3x [1:00 Rest Each Round]
▬▬▬▬▬▬▬▬▬▬▬▬
∎ 20 Band Tricep Kickback
∎ 10 Overhead Squats [Any Type]
∎ 20 OH Tricep Extensions
3x [1:00 Rest Each Round]
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