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killing villans
/in Homewood /by Romen McDonaldpunch combos
2x
evade and lat https://youtu.be/lNAjYCiouxk
bosu squats https://youtu.be/593dZ1aU9Do2x
2x
figure 8 https://youtu.be/Tffdb1JIu0w
lat shuffle
2x
TRX Row
TRX ALT curtsy lunge
2x
band slider reverse lunge R https://youtu.be/fG9rYlkl_qIL
L
slider snow angle
lat touch n jump
10 grenade press R/L https://www.youtube.com/watch?v=4yYB1wIFud020
windshield wipers https://youtu.be/Hh1JlmWQ2_w
14 plate suplex https://youtu.be/hMSy_mc_B5A
plate sled down and back https://youtu.be/Hh1JlmWQ2_w
10 side kicks R/L https://youtu.be/0BNQ544SqU08
med ball slam https://youtu.be/FUG1Y8u-fZc
Spin hill 90 sec 2-3x
Stretch
Whelelz
/in Homewood /by Romen McDonaldwall sit- with 12 sub scap retraction
8 goblet squat 3-3 cadence 10 reps
3x
12 SL band glute bridge https://youtu.be/rXtZxmyKwik 24 if cant do SL
25 med ball inner thigh squeeze
8 elevated sumo squat 4 down -3 pause -1 up tempo
3x
8-12 pullups
12 band resisted situps
barbell rollout https://youtu.be/_ZxfrZoM6rs
3x
db snatch ladder (fast a possible) https://youtu.be/uXfm9ktHRNA
5-5
4-4
3-3
2-2
1-1
Ladders to Goals
/in Homewood /by Romen McDonaldjumping lunges
burpee
4x
20-10
trx squat high pull
barbell bicep curls
4x
20-18-16-14-12-10 ladder
Db Bench Press
leg lift
RDL
inverted Row
Card Cardio 1:30 – do remainder of time
Spin Bike – diamond
heart – rower or variation
spade – run turf
Joker- burpee
Prom Queen
/in Homewood /by Romen McDonald7 min amrap
20 kb swings
10 med ball slam
15 jack press
4 bear crawls FWD/BWD horizontal turf
Black Betty challenge (as many kb row as possible) R-L=1
80’s
8 min amrap
15 band twist
20 bosu curl
15 wall ball
row 250
push it (run in place – 2 push ups everytime hear push it)
90’s
9 min amrap
30 alt leg curl sliders
20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 kb squat high pull
thunderstruck (jumping jacks-squat on thunder)
2000’s
10 min amrap
5 trx inverted row
10 slider atomic pushup
15 goblet squat
sled run
cupid shuffle plank
Metcon (AMRAP – Reps)
black betty
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 battle jacks- alt waves
on command lat med ball pass
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
stretch – https://www.youtube.com/watch?v=QLSGBsMcYLA
Rock n Roll
/in Homewood /by Romen McDonaldlow back ext
scoops
frankenstien
A. 6-8 RDL
sled Drag (sled behind you – face fwd- palms up) https://youtu.be/rZHbZn18Efo
3x
B. 6-8 bench barbell row
15 doorway pulls
3x
Then do A, B another 2x each do 8-12 on RDL and 8-12 on bb row
30 band leg curl https://youtu.be/hbS94TxFisk
20 seated ALT DB bicep curl
12-15 barbell front squat https://youtu.be/2RJIStaLWQQ or KB front Squat
Sled Run
Run 250
3x
split
50 lat raises
100 calf raises
The Test
/in Homewood /by Romen McDonaldL
plankster on command https://youtu.be/G1NgVYQIyIk
40W-20R -swap moves last 15 sec
A. rope in out -rope slam https://youtu.be/MRr3xAfNbOc
B. winged push ups – widegrip pushups https://www.youtube.com/watch?v=62x-4qKAq5o
C. attached band row -squat row
D. wall ball – med ball slam https://youtu.be/FUG1Y8u-fZc
3x
25 secW-5 sec R
A, B kb air climber / kb pullover https://youtu.be/oE3Ahmpf89o
C, D band kickback R/L https://youtu.be/OV3jgMRA3V0
2-3x
A. KB Row 40 R- 40L
60 KB Swings
B. 60 trx tricep ext
60 bench hops
C. 40 kb /db dip n drive https://youtu.be/bAL3V0U_sa4
row 500 m
blitz 2 min
Pre-exhaust
/in Homewood /by Romen McDonalddips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc
28’s * (7 low, 7 mid, 7 high, 7 full range)
28s’s * overhead Trciep ext
28 pass off crunches (28 passes)
2x
28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
2x menaing go R-L-R-L
60 Split each exercise however desired
Back squat @ 60%
Bench press @ 60%
Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches
15 Rope Curls https://www.youtube.com/watch?v=25F8Jimue_8
3x
Punisher 2
/in Homewood /by Romen McDonaldForced Pushups
https://www.youtube.com/watch?v=bSt2Njjo-W0
3x
beast mode (more than 50 push ups add a band) https://www.youtube.com/watch?v=a2XxPwuLXsM
15 box jumps
3x
10 mixed grip pull ups
20 wall balls
3x
sled row
400m run
3x
30 full burpees
bear Crawl 60 yards
14 rope/kb curls https://www.youtube.com/watch?v=25F8Jimue_8
14 bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
14 russian twist
3x
Prevail
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
FGB 6 (AMRAP – Reps)
Barbell Curls
Battle jack https://youtu.be/obcIJjUeq1A
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall ) https://youtu.be/_bA0MtcG8gg
Rower
3x 1 min each station (record reps completed)
Interval https://youtu.be/_wNJcuw63zw
20/10
Alt rope wave w squat- slam
2x
punches- knee strikes
2x
TRX curl- tricep EXT
2x
2x
Ab and Agility section