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
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
Ladders
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Mobility (No Measure)
Mobility
10 sec band stretches
20 ankle rotations R-L https://youtu.be/_bSwAqfY_ek
10 sec Hip flex-or stretch 2x
10 sec R-L TRX Crossover 2x
20 foam roll IT bands and Calf
Ladder (Time)
10 chin ups
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
Reps
20 sec situp hold- 5 situps-15 sec hold-5 situps- 10 sec hold-5
30 trx mnt climbers
30 band pull apart
2x
spend 1 min in trx plank
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
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
Glute Runner
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
CardioFusion
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
LIFT
3-5 negative pullups
10-12 barbell bench rows
12 band step up R/L
3x
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
Glute Runner
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
CardioFusion
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
LIFT
3-5 negative pullups
10-12 barbell bench rows
12 band step up R/L
3x
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
Glute Runner
/in Homewood /by Romen McDonaldLateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
10-12 barbell bench rows
12 band step up R/L
3x
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
Glute Runner
/in Homewood /by Romen McDonaldLateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart
10-12 barbell bench rows
12 band step up R/L
3x
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
Distractions (Bench – RDL- Shoulder)
/in Homewood /by Romen McDonald10 Trx leg curl
20 attached band pullaprt
4x
20 band upright row
8-12 seated shoulder press
15 RDL 65%
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 )
Silver Bells
/in Homewood /by Romen McDonaldMR feet on stick, foam roller or peanut http://www.youtube.com/watch?v=KWg8mNeslDo
A. 30sec kb swings – 10 sec knee strike
3x
B. band punches -jumping row
2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull
3x
C. row- rower med ball press
3x
D. spin hill-sprint
3x
E.lat step bosu – explosive platform pushups
3x
once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
_____________
2x 3x round 1 2x round 2
Amrap
12 R/L wall ball twist
24 switch step slam
bag agility one fit cones bear crawl 4x
row 300
12 BW SRDL
videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk
Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8