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the feels
/in Homewood /by Romen McDonald6-8 Pulsating 1-3 landmine squat
8-10 batwing row with 2 sec pauses
3x
6 landmine SA press (3 sec neg) then rep as many as possible drop 15-20 percent if needed.
10-12 pullups then 20 attached band rows
extra credit *
130 med ball squeezes w crunches
Pushups
TRX powerpull
Wall ball
Barbell curls ladies 35lbs bar/add 10 lbs
rest and tally score 1 min after each round do 3x
300 workout
/in Homewood /by Romen McDonaldMR quad https://www.youtube.com/watch?v=HrVf4auKUZ8
30 external rotation R/L 2-2 cadence
band hip stretches
fire hydrants
dolphin
sub-scapular push ups
hip flex-or stretch
heel to butt run
deep squat 5 sec holds w/pull apart
KB RDL – 50 reps
Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)
Box Jumps – 50 reps
Side Crunches – 50 R 50L
Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L
barbell Chinups – 25 reps
25- Situps Med ball between knees
barbell RDL – 50 reps
115/185
50 push ups w 25/45 pound plate on upperback
Box Jumps – 50 reps 24 inch or higher
Floor Wipers – 25 reps R-L=1
Single-Arm Clean-and-Press red/purple 50 reps 25R-25L
Chinup – 25 reps
25- Situps on decline bench 5/10lb plate behind head
L
20 renegade row R+L =2 ( no pushup)
20 bosu med ball crunch 2-2 cadence
3x
turn and burn
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
CardioFusion
Save me 16 AmRap
A. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x
videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk
Cardio Obstacle (AMRAP – Rounds and Reps)
obstacle 20 AmRap
30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250
weave https://youtu.be/FNw36rI6hFs
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press https://www.youtube.com/watch?v=FYZzUgehF-E
skier https://www.youtube.com/watch?v=FLh-14B8QRA
weave https://youtu.be/FNw36rI6hFs
sled press https://www.youtube.com/watch?v=FYZzUgehF-E
skier https://www.youtube.com/watch?v=FLh-14B8QRA
Finisher
50 kb good morning https://www.youtube.com/watch?v=MJXFS7KkUcg
turn and burn
/in Homewood /by Romen McDonaldA. 20 R/L band twist – bag side kicks R/L 2x
B. reverse grip Row (pace under 2:20/2:00) – (on tramp) 50 jumping jacks- 100 fake jump rope – 20 bench crunches (on tramp) 1x
C. spin in reverse heavy tension (swap between stand and seated) – 20 plank seasaw 2/2 cadence – 20 alt leg curl 2/2 cadence 1x
videos
side kicks https://youtu.be/0BNQ544SqU0
bench crunches https://youtu.be/sVrMTuttiTU
alt leg curl https://www.youtube.com/watch?v=7Mo-bpCQUtc
plank seasaw https://www.youtube.com/watch?v=sBtJ_7fFWgk
30 Russian twist
15 wallball
weave in out of bags / lat shuffle 4x
sled press
run 300
30 db skiers
row 250
weave
IN THIS WORKOUT USE HEAVY KB TO LOAD SLED 4
sled press
skier
sled press
skier
Do your Best Forget about the Rest
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
Amrap 14 min
10 band / slider leg curl (weight overhead )
8-12 RDL
12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0
Amrap 7min
15-20 lat db raise (add band for more tension
5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM
20 attached band pullapart
Reps
ab section
Blast (Time)
12 Pullups
15 Kb squat press 35/18
Run 800
12 Pullups
15 Kb squat press 35/18
Run 400
12 Pullups
15 Kb squat press 35/18
Run 200
Stretch
Monumental
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
4x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 sissy squats
3x
Do your Best Forget about the Rest
/in Homewood /by Romen McDonald10 band / slider leg curl (weight overhead )
8-12 RDL
12-15 rotating chest press (incline) https://youtu.be/mi3yCHlC3N0
Amrap 7min
15-20 lat db raise (add band for more tension
5 leg lift negative then 10 positive ( dragonflag advanced ) https://www.youtube.com/watch?v=kICxJien7xM
20 attached band pullapart
15 Kb squat press 35/18
Run 800
12 Pullups
15 Kb squat press 35/18
Run 400
12 Pullups
15 Kb squat press 35/18
Run 200
Monumental
/in Homewood /by Romen McDonald8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
4x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 sissy squats
3x
Monumental
/in Homewood /by Romen McDonaldrotate each station
round 2 60 sec W/ 25 sec rest
lateral high knees https://youtu.be/LLg4POrHQVQ
spin hill
Kneling band punch R-L https://youtu.be/hzUbaMOeiRU
reverse grip ROW
Tactical band squat https://youtu.be/ImdZyv6GJ_U
2x
2 min swap at 30 sec
med ball windmill/ squat w gut check https://youtu.be/aLzViAH4uZo
spin up-down-up-down
shuttle run – lateral shuffle
row – ab hold https://www.youtube.com/watch?v=oGeocSF8ifA
BOSU lunge to lateral raise R-L-R-L
1 min
lateral high knees
spin hill
kneling band punch R-L https://youtu.be/hz
reverse grip ROW
Tactical band squat
https://youtu.be/ImdZyv6GJ_U
1x
-Russian twist race – https://www.youtube.com/watch?v=RkJXHBbnFcI
3x
pull-push-int
/in Homewood /by Romen McDonald8-12 pullups (sled)
3x
(14) 7/7 bent over row 7 pronated 7 supp
12-15 incline med ball press
3x
*extra credit
15 db fly https://youtu.be/_5_8ikOXw8s
15 attached band pull apart
2-3
30W -15 R
decline situps
jump rope (tramp)
evade
punch combo’s
wall ball
3x