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Suicide Alley
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
foam roll inner thigh
CardioFusion
3 min (45 sec swap)
row – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap
(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump
2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin
2 min suicide
10 wall ball thruster
10 touch jump
1 min
row
lat shuffle
spin
1 min suicide
10 touch jump
20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x
Through Thick and Thin
/in Homewood /by Romen McDonaldbird dog
chest stretch
hip back rotation
torso rotation
rocking ham
kb rdl
6-8 nordic w TRX https://youtu.be/ZPO5vuQ-r_c
3x U go you go
14 min amRap
10-12 RDL
6 roman press amrap press till failure (back and low bar ) https://youtu.be/3grQfXZh5sU
15 core lat pull down https://youtu.be/6Gv3cq0QnZE
pass off barbell curls (2-2, 4-4, 6-6 till failure )
fun run
pass off barbell curls (pick up where you hit failure and drop down 12-12,10-10 etc )
Save Me
row 200
db lat raise
3x (if rower are full spin hill 20 db raise )
15 bench low back ext
15 band glute kick back R/L https://youtu.be/DG3wtTH-FZ8
3x
Terminator
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
practice landmine RDL
TRX superman https://youtu.be/def8bUJpXlM
TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Warm up (3 sec holds)
10 Bird Dog R/L
10 dolphins
10 arm stretch
5 greatest stretch in world R/L
30 up and over https://www.youtube.com/watch?v=isDo7DkawSk
Terminator (Time)
10 Double Crunches
10 R/L=1 plank elbow strike
10 Push-ups / black / Red band resisted push-ups
10 KB Sumo Squat High Pull
10 TRX Leg curls
10 TRX Starfish
10 bar pullups / pullups
10 landmine Deadlift 90/45 min
10 jumping lunges RL=1
10 Full Burpee
landmine RDL –https://www.youtube.com/watch?v=iLn4iIyNE_s
KB sumo deadlift https://www.youtube.com/watch?v=P-fdRaL-5b4
elbow strike plank http://www.youtube.com/watch?v=tGx6sh-1V7w
https://www.youtube.com/watch?v=cWSxQ3tZt_o
Bootcamp
15 weighted low back ext
15 R/L=1 band (feet in) mnt climber yellow/red
15 trx glute bridge w abduction
3x
band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A
glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY
Peg Leg
/in Homewood /by Romen McDonald12 Bulgarian split squat
leg lift – knee tuck – 5 ecentric ab raise
4x
* on last 2 sets go bodyweight and add a jump on BSS https://youtu.be/b8S8k7aPUQw
10 goblets squat (4×4 cadence)
trx tricep ext
3x
on last set do burnout of db OH tricep ext right after the trx
extra credit
spin or row till everyone is done
50/10
Karaoke punch
band twist R/L
peg leg jump R/L
half burpee/ touch n jump (on the plate)
superman/ plank
2-3x
Suicide Alley
/in Homewood /by Romen McDonaldrow – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap
(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump
2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin
2 min suicide
10 wall ball thruster
10 touch jump
1 min
row
lat shuffle
spin
1 min suicide
10 touch jump
20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x
Terminator
/in Homewood /by Romen McDonaldTRX superman https://youtu.be/def8bUJpXlM
TRX leg Curl https://www.youtube.com/watch?v=Z0Lpo0UGZhA
Warm up (3 sec holds)
10 Bird Dog R/L
10 dolphins
10 arm stretch
5 greatest stretch in world R/L
30 up and over https://www.youtube.com/watch?v=isDo7DkawSk
10 R/L=1 plank elbow strike
10 Push-ups / black / Red band resisted push-ups
10 KB Sumo Squat High Pull
10 TRX Leg curls
10 TRX Starfish
10 bar pullups / pullups
10 landmine Deadlift 90/45 min
10 jumping lunges RL=1
10 Full Burpee
landmine RDL –
KB sumo deadlift
elbow strike plank
15 R/L=1 band (feet in) mnt climber yellow/red
15 trx glute bridge w abduction
3x
band mnt climber http://www.youtube.com/watch?v=uFOHi0rhw5A
glute bridge http://www.youtube.com/watch?v=JTXIt1ZJBCY
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
threshold
/in Homewood /by Romen McDonaldband ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek
pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8
L
4x
run 400 or 200 (based on speed of run)
20-10
trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE
sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w
4x
run 400 or 200 (based on speed of run)
20-10
med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)
sprint in place OR beast mode knee tuck plyo
4x
run 400 or 200 (based on speed of run)
20-10
v-ups
seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4
4x
run 400 or 200 (based on speed of run)
2 min blitz
burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump
2x
thursters -https://www.youtube.com/watch?v=Ng_mpDHEacA
Finisher
20 weight low back raises
reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo
20 band triceps ext
30 rope slams
2x
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
Shine
/in Homewood /by Romen McDonaldfind weight for sit up get up
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
L
15 sec Bicycles
15 sec Synergy crunches
2x
Sit up Get up https://www.youtube.com/watch?v=z5V-IHjnmQg
bosu pushups https://www.youtube.com/watch?v=BYylpuApRGY
sumo squat to high pull (on plate)
trx power pull https://youtu.be/D8S_x8D6BWU
3x
75 Jack Press 30/15
75 jumping pull up
75 Sit-up (straight legs feet under sled )
75 kb jump squats Purple/ black
12 TRX tricep
2x
then
60 calf raises
60 low back ext