This site uses cookies. By continuing to browse the site, you are agreeing to our use of cookies.
OKLearn moreWe may request cookies to be set on your device. We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website.
Click on the different category headings to find out more. You can also change some of your preferences. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer.
These cookies are strictly necessary to provide you with services available through our website and to use some of its features.
Because these cookies are strictly necessary to deliver the website, you cannot refuse them without impacting how our site functions. You can block or delete them by changing your browser settings and force blocking all cookies on this website.
These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience.
If you do not want that we track your visist to our site you can disable tracking in your browser here:
We also use different external services like Google Webfonts, Google Maps and external Video providers. Since these providers may collect personal data like your IP address we allow you to block them here. Please be aware that this might heavily reduce the functionality and appearance of our site. Changes will take effect once you reload the page.
Google Webfont Settings:
Google Map Settings:
Vimeo and Youtube video embeds:
You can read about our cookies and privacy settings in detail on our Privacy Policy Page.
Privacy Policy
Pull 4.0
/in WOD /by Romen McDonaldSquad Fitness Homewood – Group Training
Homewood
Pull-ups (10s x MAX)
◭ Hardest Type of Pullup you can do.
◭ 10 sets of max effort MAX reps.
◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]
▬▬▬▬▬▬▬▬▬▬▬▬
Pendlay Row (5s x 8r)
◭ Brace Core EVERY rep. Set Weight
Down each rep.
◭ Pull Bar to Sternum. Control Down. No Slamming.
◭ Go for Concentration, Not weight.
◭ Use platforms as needed to get healthy back position.
▬▬▬▬▬▬▬▬▬▬▬▬
Split
∎ 100 KB Swings
∎ 50 Gear Shift Plank [Total]
∎ 50 Plate Halo [Each Direction]
❆ Cooldown Stretch ❆
Online/Travel workout 62
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-62
Here are two exercises that are going to dramatically help you stay motivated and on track! 🔀
Now I challenge you to get someone (could be the same person) to do 10 push ups.
Daily Facebook Post: 💙 How many steps a day are you getting now? 🏃♀🏃
Savage
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
◭ 2:00 each swapping every 30s
∎ Lateral Shuffle [booty band]
➜ Plank Jack to Leg Lift [2x]
∎ Bicep Curls
➜ Lat Pulldown [fast] [2x]
∎ Assault Bike
➜ MedBall Slam [2x]
∎ Banded Warrior
➜ Rotational Press 2x]
∎ Roundhouse Right
➜ Punch Combo [2x]
∎ Bosu Lunge Blaster R
➜ Bosu 2 Step [2x]
▬▬▬▬▬▬▬▬▬▬▬
◭ 30s Each
∎ Side Plank Raise Right, Left [2x]
∎ Side Crunch w Foot tap Right, Left [2x]
∎ ABCD Bicycles [1x]
1x
∎ Plank hold competition
▬▬▬▬▬▬▬▬▬▬▬
◭ Coaches Choice until end
()
()
Online/Travel workout 61
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Today is all about ways to improve. Did you know that music can improve your results? 🎵 🏃♂ Check out today’s post to see how.
Today get someone, anyone to do 10 Squats randomly haha good luck!
Your Daily Post Are you still wearing Jeans or have you fully converted to sweats? 👖 🕺
Front Squat 4.0
/in WOD /by Romen McDonaldSquad Fitness Gardendale – Group Training
Gardendale
Front Squat (5s x 10r)
◭ Decide your front rack position with Coach.
◭ Brace Core HARD.
◭ Drive up Chest and Elbows from hole.
◭ Form is 🔑
◭ 16 Sit-up Twist Total between sets.
▬▬▬▬▬▬▬▬▬▬▬▬
Bulgarian Split Squat (10-12-15-20 (Each Leg)
◭ Use Box or Bench or Plate Stack.
◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ 15 Vertical Band Adduction
3x
∎ 15 TRX Leg Curl
∎ 10 Airplanes
3x
∎ Lateral Band Walk [horz turf]
∎ 15 Low Back Ext
3x
()
Front Squat 4.0
/in WOD /by Romen McDonaldSquad Fitness Homewood – Group Training
Homewood
Front Squat (5s x 10r)
◭ Decide your front rack position with Coach.
◭ Brace Core HARD.
◭ Drive up Chest and Elbows from hole.
◭ Form is 🔑
◭ 16 Sit-up Twist Total between sets.
▬▬▬▬▬▬▬▬▬▬▬▬
Bulgarian Split Squat (10-12-15-20 (Each Leg)
◭ Use Box or Bench or Plate Stack.
◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
▬▬▬▬▬▬▬▬▬▬▬▬
Online/Travel workout 60
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-60
Sometimes you need to let go of the past, but the past can be a good reminder of how far you’ve come. 📷 🏅
Check out today’s post for some awesome motivation!
Today, Post a new recipe in the group we can all try
Daily Facebook Post: What can you appreciate right now? 🤔🌞
Tabatta Squad
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
◭ Find Landmine Thruster Weight.
◭ Determine Jumping Pullup Height.
Tabata Squad (AMRAP – Reps)
◭ [20/10 x 5] 1:00 Rest on Rotation
∎ Assault Bike [Calories]
1:00 Rest
∎ Burpee
1:00 Rest
∎ Goblet Squat
1:00 Rest
∎ TRX Row or Jumping Pull-up
1:00 Rest
∎ Push-up
1:00 Rest
∎ Sit-up Decline Bench
1:00 Rest
∎ Landmine Thruster
1:00 Rest
Tabata score is the least number of reps performed in any of the 5 intervals. Add up lowest number of each exercise for total score.
E.G., 10, 22, 9, 15, 15 = 71
▬▬▬▬▬▬▬▬▬▬▬▬
AMRAP
∎ 15 Attached Band Pull-a-part
∎ 15 Band Tricep Kickback
∎ 12 Landmine Row [R&L]
∎ 12 Incline Bench Knee Tuck
∎ Lateral Sled Drag [1 Turf]
∎ 15 TRX Jump Squat
4x
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? 💃🏃🏋️♂