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
Rise and Grind
/in Homewood /by Romen McDonald20 foam roll IT Bands amd Quads
practice band Situp twist https://youtu.be/vvxCbwsOjAs
25 sec side situp R/L 2x https://youtu.be/Rwrlconkv98
25 sec scissor clap 2x https://youtu.be/S4TtK1dscYY
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
1 full burpee
10 kb swings
2 full burpee
9 kb swings
and so forth
Suicide Squad
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
practice killer croc
Reps
reverse sled
4 touch Suicide
30 Russian twist
20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE
10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80
3x
Sit up hold
5 Situps hold 5 sec
4 sit-ups hold 5 sec
3-5
2-5
1-5
deadshot redemption https://www.youtube.com/watch?v=oXk1XiS1ZrU
10 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU
1x
1 min balance act- table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
1x
Jokers last laugh
7 pistol squats R-L https://www.youtube.com/watch?v=F5UJEHKfP30
7 full burpees
2-3x
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 – lat raise -row – lat raise – row 1x
up -sprint- band punches -reverse 1x
2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk
(everyone) suicide 3 min
12 wall ball thruster long
5 med ball slam med
12 touch jump short
2 min (30 sec swap)
row – lat raise 2x
1 lat shuffle to 4 pop squat
spin up- band punches 2x
2 min suicide
12 wall ball thruster (long)
12 touch jump (short )
1 min no swaps in movements
row
lat shuffle – to 5 pop squat https://youtu.be/erCb_sl6tUk
spin
1 min suicide
12 touch n jump (long to med ball)
20/10
kb air climber/ kb pull over https://youtu.be/oE3Ahmpf89o / https://youtu.be/OV3jgMRA3V0
3x
kb sump high pull / run n touch- horz turf 2x
3x
parter band lat shuffle R
L
swap partners
2x
banded karoke 2x
paper rock scissors for 2 burpee
The Test
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Interval https://youtu.be/_wNJcuw63zw
20sec pulsating side plank R then hold side plan 20 sec
L
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
Challenger
4 min to compete each station split reps however desired and go as hard as possible – if completed early jump rope until 4 min timer up / 45 sec between starting next letter.
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
Suicide Squad
/in Homewood /by Romen McDonald4 touch Suicide
30 Russian twist
20 windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo
5 killer croc press 4-1 – double up on set # 5 https://www.youtube.com/watch?v=ydHwuJBDfhE
10/15 Harley Quinn pull up trx pullup https://www.youtube.com/watch?v=z7oXHRe2U80
3x
Sit up hold
5 Situps hold 5 sec
4 sit-ups hold 5 sec
3-5
2-5
1-5
deadshot redemption https://www.youtube.com/watch?v=oXk1XiS1ZrU
10 liberty steps R-L https://www.youtube.com/watch?v=oXk1XiS1ZrU
1x
1 min balance act- table tilt https://www.youtube.com/watch?v=zYfpOtKIf64
1x
Jokers last laugh
7 pistol squats R-L https://www.youtube.com/watch?v=F5UJEHKfP30
7 full burpees
2-3x
sparkle
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
CardioFusion
warm up
pulsating hip flexor with shoulder rotation R/L
one legged hip circles
A. row 250
20 band rotational twist on rower
15 hammer curls
4x
B.12 lateral raise on knee (mod standing)
pop up then
run turf 2x
4x
C. spin seated reverse high tension 1 min
15 bag push https://youtu.be/_bA0MtcG8gg
30 punch bag w bands
3x
then complete this
trx curls 1-3 slow down
30 calf raises
30 toe taps https://youtu.be/Tgfxcq2HB5I
skippers turf
3x
15 side raise R
SA farmer walk R https://youtu.be/4qMk1FMjcZw
10 trx jump squat
15 side raise L
SA farmer walk L
10 trx jump squat
2x
Balance challenge
5 SL press- 10 kb or db passes R/L 2x without touching
LIFT
3 strict as possible nordic pop up
12 db bench leg curl
10-12 barbell or DB incline press
3x
12-10-18 RDL use platform and wrist wraps
8-10 landmine SS press R/L explode up 3 sec down
3x
8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth
2x
12 bench front raise
farmer walk
3x
20/10s
db hangclean squats
5x
Suicide Alley
/in Homewood /by Romen McDonaldrow – lat raise -row – lat raise – row 1x
up -sprint- band punches -reverse 1x
2 lat shuffle to 3 pop squats https://youtu.be/erCb_sl6tUk
(everyone) suicide 3 min
12 wall ball thruster long
5 med ball slam med
12 touch jump short
2 min (30 sec swap)
row – lat raise 2x
1 lat shuffle to 4 pop squat
spin up- band punches 2x
2 min suicide
12 wall ball thruster (long)
12 touch jump (short )
1 min no swaps in movements
row
lat shuffle – to 5 pop squat https://youtu.be/erCb_sl6tUk
spin
1 min suicide
12 touch n jump (long to med ball)
20/10
kb air climber/ kb pull over https://youtu.be/oE3Ahmpf89o / https://youtu.be/OV3jgMRA3V0
3x
kb sump high pull / run n touch- horz turf 2x
3x
parter band lat shuffle R
L
swap partners
2x
banded karoke 2x
paper rock scissors for 2 burpee
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
sparkle
/in Homewood /by Romen McDonaldpulsating hip flexor with shoulder rotation R/L
one legged hip circles
A. row 250
20 band rotational twist on rower
15 hammer curls
4x
B.12 lateral raise on knee (mod standing)
pop up then
run turf 2x
4x
C. spin seated reverse high tension 1 min
15 bag push https://youtu.be/_bA0MtcG8gg
30 punch bag w bands
3x
then complete this
trx curls 1-3 slow down
30 calf raises
30 toe taps https://youtu.be/Tgfxcq2HB5I
skippers turf
3x
15 side raise R
SA farmer walk R https://youtu.be/4qMk1FMjcZw
10 trx jump squat
15 side raise L
SA farmer walk L
10 trx jump squat
2x
Balance challenge
5 SL press- 10 kb or db passes R/L 2x without touching
12 db bench leg curl
10-12 barbell or DB incline press
3x
12-10-18 RDL use platform and wrist wraps
8-10 landmine SS press R/L explode up 3 sec down
3x
8 elevated SS lunge pause @ bottom 1 seconds first rep – 2 sec on 2nd and so forth
2x
12 bench front raise
farmer walk
3x
20/10s
db hangclean squats
5x
Action Figure Body
/in Homewood /by Romen McDonaldA. 5 bench press w block 5 reps w 95 percent then strip and go full range amrap 75 percent ( ladies floor press)
B. 10-12 landmine Meadow Row https://youtu.be/agjtIltW8Cw (light weight )
3x
8 min min AmRap
A. 10 chin-up (Control on way down)
(ladies) 12 plate press https://youtu.be/iGfowzhbTPA
B. 12-15 Fellas incline rotational press https://youtu.be/mi3yCHlC3N0
10 supermans https://youtu.be/EcmKo7cAqd8
3x
8 min AmRap
6 declaration then 6 reps landmine shoulder press R/L https://youtu.be/TeHLgF6WyJU
10 standing slate raise https://youtu.be/UFMgny8tySk
10-12 bench batwing row 2 sec pause https://youtu.be/XwZVNd4nHao
3x
20/10
jumping band row (at fatigue squat row) https://youtu.be/RC9rA7fwUog
band squat press
4x
20/10
Lat Med ball slam https://youtu.be/XqlJt764N5k
Med ball Squeeze with sit ups
4x
Everyone
20/10
Gut busters https://youtu.be/1IECJQNcf48
4x