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You only live once
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
https://youtu.be/HrVf4auKUZ8
Warm-up
https://youtu.be/eDtBXboy58k
LIFT
8-12 Front squat https://youtu.be/2RJIStaLWQQ
20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x
45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x
12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x
Choose one way to Die
Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
Prevail
/in Homewood /by Romen McDonaldBattle jack
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall )
Rower
3x 1 min each station (record reps completed)
Alt rope wave w squat- slam
2x
punches- knee strikes
2x
TRX curl- tricep EXT
2x
2x
Ab and Agility section
You only live once
/in Homewood /by Romen McDonald20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x
45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x
12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x
Choose one way to Die
( so round 2 160m round 3 170m ) until failure score last completed m
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
lean out
/in Homewood /by Romen McDonaldBurpee to rope slam 1/7
Bound high knees backward ( width turf)
Trx row alt pullapart
band Y press
30/20
Reverse lunge alt rope slam
trx tricep ext
pivot slider https://www.youtube.com/watch?v=zca2cq0i2TQ
Shuttle run
3x
12 windmill slams big med ball
20 attached band curls
8 barbell out w 3 sec pause
Run 300
3x
why
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
LIFT
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
Amrap for 12 min
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x
Metcon (AMRAP – Reps)
FGB 8 can you relate ?
Pushups
run n touch burpee (half turf)
weighted bench situps
Box jump
bag push https://youtu.be/_bA0MtcG8gg
You only live once
/in Homewood /by Romen McDonald20-25 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3-5 Neg pullups https://youtu.be/2V9USNE1wdk
3x
45 sec Wall Sit w weight
10 Sissy squat slow 3×3 cadence https://youtu.be/Xj328uAsXs4
10-12 Landmine Bent over Row https://youtu.be/lJjiKJbYXj0
3x
12-15 RDL https://youtu.be/eF1BpS_s-QU
12-15 Facepull w one sec pause https://youtu.be/ocsFf52Gfyk
3x
Choose one way to Die
( so round 2 160m round 3 170m ) until failure score last completed m
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
Ladders
/in Homewood /by Romen McDonald10 sec band stretches
20 ankle rotations R-L
10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x
20 foam roll IT bands and Calf
10 full burpees
drop 2 reps till 0
10 Box jumps
10 atomic pushups
drop 2 till 0
10 pistol squats
10 kb press press go heavy 53/26
drop 2 till 0
10 wall ball 20/12
10 leg curl
drop 2 till 0
row 500-
Run 200
Row 250 25
Run 200
30 trx mnt climbers
30 band pull apart
2x
spend 1 min in trx plank
why
/in Homewood /by Romen McDonaldB. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
Amrap for 12 min
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x
run n touch burpee (half turf)
weighted bench situps
Box jump
bag push
comrade
/in Homewood /by Romen McDonaldA. bosu crunch https://www.youtube.com/watch?v=JN28BvDP0yA / bosu mnt climbers 2x
B. spider web https://www.youtube.com/watch?v=UIcdDNRV2YA / karoke lunge 2x
C. lateral shuffle- med ball slam 2x
D. bench side raise
You go I go per movement
7 full burpee
7 overhead squat
7 V-ups
7 barbell pullups
7 Sumo High pull black/green
7 atomic Pushup/pike MOD slider atomic- pushup
7 Squat Press (go 5-10lbs heavier than Arnold press)
complete 7 rounds as a team alternating movements and 1 person working at a time
run 800 together
Distractions (Bench – RDL- Shoulder)
/in Homewood /by Romen McDonald20 ALt SL Trx leg curl
20 attached band pullaprt
4x do a burn out set on round 4 drop 50% and do as many reps as possible
20 band upright row
8-12 seated shoulder press
6-8 RDL 80%
3x
extra credit 200 calf raises (fast quick)
6 sleds- 10/15 pushups
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee (last thing- no interruption )