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Online/Travel workout 37
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Ever wake up and need a boost?
That’s what today is all about. I’ll show you new ways to give you a boost so you can start your day!
https://app.healthyathomeforgyms.com/hah-day-37
Daily Challenge:
No artificial sweeteners. Go all day without any artificial sweeteners.
Personal Post:
Here’s a fun one! Would you rather be “Hairless” or “Hairy?
Livid [RDL]
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
◭ 10:00 Challenge [Split however desired]
∎ Sled Press [3 Whole Turf]
∎ 30 Renegade Row [Total]
∎ 45 Rear Delt Raise
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 10:00 EMOM
∎ M1: 12-15 RDL
∎ M2 25 Band Tricep Pushdown
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 10:00 Challenge [Split However Desired]
∎ 30/40 Calories on Air Bike
∎ 40 Leg Lift to Hip Hike
∎ 50 Lateral Med Ball Slam [Count each Slam]
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 10:00 EMOM
∎ M1: 10-15 Decline DB Bench
∎ M2: 8 Single Leg RDL [Each Side]
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Online/Travel workout 36
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Feeling a little stressed? We got you!
This entire week we’ll show you how to get that mind right while boosting your health both internally and externally.
https://app.healthyathomeforgyms.com/hah-day-36
Daily Challenge:
Hot Soak! Get in the tub and soak for 15 mins. Can you do it?
For your personal page or fan page post:
What was your favorite workout so far? 💪
It’s Always Ticking
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Minute to Win It
EMOM
∎ 12 MedBall DB Chest Press Squeeze
∎ 20 Bench Hops
4x
∎ 10 DB Curl
∎ 2 Touch Suicide [half turf then full turf]
4x
∎ 10 TRX Row
∎ 15 TRX Jump Squat
4x
∎ 15 KB Swing
∎ 15 Med Ball Hop Scotch
4x
∎ 10 V-ups
∎ 10 Weighted Downward Toe Taps
4x
End of Time Challenge (Time)
∎ 150 Air Squats
∎ 75 pushups
∎ 40 burpee
◭ Add that time up!
◭ Write that down on a board.
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Plank to Failure
then, subtract your plank time
to get your score!
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Online/Travel workout 35
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
YOU MADE IT ! You’ve learned that you may not be perfect! Yet, you can be consistent.
We’ve got a really good recipe for you this week.
Also, drop a picture of your favorite meal from this week! If no pics, let us hear about it!
https://app.healthyathomeforgyms.com/hah-day-35
Daily Challenge: Can you not eat from 8 pm tonight until 8 am tomorrow?
For your personal page or fan page post: What was your goal this week and did you accomplish it?
Pull 4.1
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Bench Barbell Row (4 x MAX REPS)
◭ Let the bar Rest on Ground or Plates Every Rep
◭ Hit the Metal on the Bench or Lighten Weight
◭ 21 Synergy Crunches
▬▬▬▬▬▬▬▬▬▬▬▬
Back Strength Circuit (Make it Hard)
∎ 20 Floor Band Row
∎ 15 TRX Lat Pulldowns
∎ 12 Leg Lifts
➜ 24 Flutter Kicks
x4
◭ Heaviest possible Band
◭ Concentrated TRX
▬▬▬▬▬▬▬▬▬▬▬▬
Strength Circuit
∎ 8 Chin-ups
∎ 20 Shrugs
∎ Farmer Carry [4 Turf]
x3
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Finisher
∎ 50 Lateral Raise [Unbroken!]
Online/Travel workout 34
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Ever been grateful for a beet? We’re going to show you how and why!
Check out more below!
https://app.healthyathomeforgyms.com/hah-day-34
Daily Challenge: Give yourself a treat! Today I want you to post a pic of 1 treat you’re giving yourself.
For your personal page or fan page post: Would you rather eat or drink your calories? 🍌 🥤
Online/Travel workout 33
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
You’re over the hump! Keep it up!
Ever tried to convince yourself to eat more plants? Well, this week is all about how you can train your brain!
Check out more in the daily resource!
https://app.healthyathomeforgyms.com/hah-day-33
Daily Challenge: No Sugar day! Today don’t eat any sugar.
For your personal page or fan page post: What is the “1 Thing” you are going to focus on over the weekend to stay on track with your goals?
The Playoff’s Initial
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Online/Travel workout 32
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Want to know what silence and pineapples have in common?
They make things easier to chew!
We have some great tips for today so check them out!
https://app.healthyathomeforgyms.com/hah-day-32
Daily Challenge: Can you swap out Tea for Coffee today?
For your personal page or fan page post: Are you feeling sore after your workouts?