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Online/Travel workout 31
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Did you know you can feed your brain?
You can feed it information, and healthy fats! Learn more in today’s resource!
Also, drop your favorite books so far this year!
https://app.healthyathomeforgyms.com/hah-day-31
Daily Challenge: NO CARBS! Can you go all day with no carbs?
For your personal page or fan page post: What’s the best recent news that you got?
IT 2
/in Homewood /by Romen McDonaldfloor press with a pause
5×5
+ additions after bench
after bench set 1,3,5 pullups 3/6 (3 neg pullups combined with 6 all out pullups )
after sets 2 and 4 do 20 scoops
Neg flys ON FLOOR 8-12
band resisted situp max 8-12 use a partner to hold feet
2x
B.
15 landmine rows R/L
10- 15 RDL
12 bent over reverse flys
4x
15 band glute kick back R,L
10 DB OH tricep ext 2-2 cadence
15 band tricep kick back
3x
15 low back ext
15 kb side raise
25 band tricep pushdowns
3x
Online/Travel workout 30
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Time to open your mind with some new perspectives!
Below post one new habit you want to take on. We’ll hold you accountable!
https://app.healthyathomeforgyms.com/hah-day-30
Daily Challenge: Today I challenge you to drink 4 Liters of water! Comment GUZZLE when you complete it.
For your personal page or fan page post: How many times over the past 7 days did you eat out?
20-10 beat the clock
/in Homewood /by Romen McDonaldhttps://www.youtube.com/watch?v=gHJWNntk9hU
A. Gorilla row- dead-lift (4 within the 10 sec )
4x
rest 30 sec between each station
B. Russian twist (small med ball) – run turf (advanced do half way then all the way) –
4x
C. lat jump (over rope and back )- rope power slam (8)
4x
D. Band chest press- jumping row (5)
4x
E. Band Front squat/ band press (7) black/purple
4x
F. weighted Wall sit- jump squats (7)
G. Jumping pullup – bosu pushup ( 5/8) Or trx row -pushup
4x
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
do A-G 20-10 beat the clock section 3x each
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
feeling it
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
find weight fro lanmine squats
find band and height for exlosive pushups
Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0
2x
8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x
10 Landmine Front Squat 3 pulse +- 1 full rep =1
NEW version ! glute kick back
2x
8-12 Dips
12 -15 Band triceps pushdown
2x
Not a typo do that 2x again for 4 sets
extra credit *
10 SL glute bridge on bosu
30 kb swing
2x
30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x
100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext
Online/Travel workout 29
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
It’s time to crush it! 💪💪
We’re going to dive into your mindset and some motivation!
We want to keep it simple, so we are also going to drop a simple recipe that will help you out! Give it a try!
Also, post one thing blow you struggle with the most below!
https://app.healthyathomeforgyms.com/hah-day-29
Daily Challenge: I challenge you to eat your dinner with no screen on! Can you do it?
For your personal page or fan page post: (I’ll be coming back to this Sunday)
What’s 1 goal you would like to accomplish this week?
Decide
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
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
LIFT
6 min squat routine % 60%
min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat
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
Online/Travel workout 28
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Get your ZEN ON!
💪 Time for a deep stretch.
🌞 An act of kindness.
🧠 Best practices for Mindful Eating
https://app.healthyathomeforgyms.com/hah-day-28
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?
Ramped up
/in Homewood /by Romen McDonaldmed ball crunch and squeeze – scissor mnt climbers
punches -jumping knee strike https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L
rope switch step- alt waves
3x
after set 2 lat med ball pass and 3 med ball dunk to lat shuffle on command
60/20
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house 3 R/ 3L
step jumps – box jumps (squats) at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ
2x
stretch – https://www.youtube.com/watch?v=QLSGBsMcYLA
Online/Travel workout 27
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Continue to BLAST that BOOTAY 🍑
Then, swap out this traditional comfort food favorite with a healthy and delicious alternative!
https://app.healthyathomeforgyms.com/hah-day-28
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? 🍌 🥤