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Online/Travel workout 26
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Miss your favorite foods? 🍩🍷🍕
Worried about cheating on your diet?
Today I’ll share how to cheat on your diet without RUINING it!
https://app.healthyathomeforgyms.com/hah-day-27
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?
Sqwod
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Amped Up with Abs (No Measure)
Frankenstein walks
inner thigh
monkey squats
dolphins
runners stretch
iron cross
Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything
Interval https://youtu.be/_wNJcuw63zw
round 1 40-20
round 2 30-20
round 3 20-10 x2
pushups
trx rows
attached band sprints
goblet squats
Interval https://youtu.be/_wNJcuw63zw
30-20
Rope swats w reverse lunge
kb renegade row R
L
Trx jump squat
Trx pull apart
3x
1-Mile Run (Time)
Max Effort 1-Mile Run
feeling it
/in Homewood /by Romen McDonaldfind band and height for exlosive pushups
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 25
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
You have a very important goal.
Sometimes that goal will feel far away and sometimes it will even feel out of reach.
Sometimes people will doubt you and sometimes you will doubt yourself.
Release the Doubt! 🎈
https://app.healthyathomeforgyms.com/hah-day-26
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?
Decide
/in Homewood /by Romen McDonald250 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
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 60 reps band preacher
60 sit ups med ball between ft
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 24
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
Online/Travel workout 23
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
Sqwod
/in Homewood /by Romen McDonaldinner thigh
monkey squats
dolphins
runners stretch
iron cross
Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything
round 2 30-20
round 3 20-10 x2
pushups
trx rows
attached band sprints
goblet squats
Rope swats w reverse lunge
kb renegade row R
L
Trx jump squat
Trx pull apart
3x
Online/Travel workout 22
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Do you have a sweet tooth? 🍩🍪🍰
You’ll LOVE the recipes I have waiting for you today!
Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇
https://app.healthyathomeforgyms.com/hah-day-22
For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀
Rise and Grind
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
20 low back ext
20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs
Interval https://youtu.be/_wNJcuw63zw
25 sec R/L Side oblique raise R/L 2x https://www.youtube.com/watch?v=oQHMuKEjI5c&feature=youtu.be
25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98
25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY
Interval https://youtu.be/_wNJcuw63zw
60-20 (at failure move to / exercise)
sea saw press / squat press
jumping pullup/ band ss row
TRX pushup/ trx tricep ext
band twist and sit up R (next round to left ) 3rd round do band sit ups https://youtu.be/jvap2SRG72I
3x
A-D Burpee KB swing Ladder Ladder (Time)
35/53
1 full burpee
10 kb swings
2 full burpee
9 kb swings
and so forth
Reps
75 calf raises (25 pigeon toed -25 duck footed -25neutral