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heart stopper
/in Homewood /by Romen McDonaldrow (hard) -curl press seated 15/25 2x
SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM
rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4
primal sprint – plyo pushups 2x
2x
Reps
15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY
sled run or band sprint
3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g
10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8
Spin 1 min hill
30 bicycle crunches
20 plank step offs
3x
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)
6 min squat routine @ 65%
5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x
12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x
ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
dips 1-4 cadence
15 band tricep ext w handles
3x
reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x
split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise
heart stopper
/in Homewood /by Romen McDonaldrow (hard) -curl press seated 15/25 2x
SS band press- reverse lunge pull https://www.youtube.com/watch?v=gyN9wKd62sM
rope ski jumpers- seated slams https://www.youtube.com/watch?v=3X5DBSYHcM4
primal sprint – plyo pushups 2x
2x
Reps
15 Bosu glute raise R-L https://www.youtube.com/watch?v=tkJrzOG-1sY
sled run or band sprint
3-5 lateral hammer hold https://www.youtube.com/watch?v=vaAHO_lsX8g
10 med ball pivot twist R-L https://www.youtube.com/watch?v=ZYC5CrBJlW8
Spin 1 min hill
30 bicycle crunches
20 plank step offs
3x
50 chinups (weighted if can do more than 12 reps)
50 deadlifts (12 rep max weight)
50 barbell rows (12 rep max weight)
50 bicep curls (12 rep max weight)
6 min squat routine @ 65%
5-7 reps slow cadence 3 sec down-3 sec hold -3 sec up @ 65%
20 Band Seated Rows https://youtu.be/vZqUgSGhRlI
3x
12-15 landmine close grip press
20-25 Triceps push down w handles
incline set up reverse flys
2- 3x
ladies
8-12 Box Squat
band jump squat https://youtu.be/48FBUMv9D-Q
20 landmine twist
3x
15 partner landmine hip thrust https://youtu.be/lFOeUGqRdVk
dips 1-4 cadence
15 band tricep ext w handles
3x
reverse sled pull
10 weighted step ups R-L
12-15 kick back
3x
split
65 fire in the hole https://www.youtube.com/watch?v=i-bPBZf7uAM
65 lateral raise
Spark
/in Homewood /by Romen McDonald10 Barbell rollout https://youtu.be/_ZxfrZoM6rs
Reverse sled drag https://youtu.be/zG66dr9Clo8
Fwd lunges (turf) https://youtu.be/xlkeTAkebMc
12 total AR press (2 sec pause in squat position) https://youtu.be/Cf2bF6gdkMY
12 TRX single leg curl https://youtu.be/4-C-zX-5pgs
3x
20/10
Spin seated sprint 4x
Row 4x
Wall ball 4x
Single leg box jump 4x https://youtu.be/Kk3SCJwKSSg
100 calf raises
100 crunches
Bills
/in Homewood /by Romen McDonald12-15 landmine bent over row https://youtu.be/DcCurXzoge4
3x
B. 12-15 db incline rotational press https://youtu.be/mi3yCHlC3N0
12-15 RDL
3x
C. 50 pullups – ever-time you take a break 20 situps
A. EMOM
10/12 cal row min 1
8 burpee min 2
3x
B. 12 trx leg curls
28 s elevated pushups
sled row
Db bicep curls
3x
Wheels
/in Homewood /by Romen McDonald60/20 deadbug – inner thighs squat to lat lunge weighted jump squat- monkey squat winged pushups 3x
sled race
Prom Queen
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Bootcamp
70’s
7 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
Galatians
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
MR release Quads- Glutes https://www.youtube.com/watch?v=HrVf4auKUZ8
https://www.youtube.com/watch?v=HrVf4auKUZ8
Warm-up
child’s pose (cross R over L and vice versa)
hip flexor
downward dog (pivot the toes hips)
shoulder retraction
greatest
quad alt arm foot
rotational twist
backstroke
LIFT
10-12 Retraction press https://youtu.be/ZdMTY6V9p10
8-12 Slate Raise https://youtu.be/DD_H0LjxKeM
8-12 Pistol Squat https://youtu.be/H0QMP81ai48
3x
8-12 deloaded back squat https://youtu.be/_rh_CEGYs6Y GO HEAVY
6-8 neg pullup on low bar (4 sec neg)
30 bosu crunches
3x
8-12 barbell standing shoulder press w 15 sec hold on last rep
2x reverse sled pull https://youtu.be/zG66dr9Clo8
15 Monkey Squats
3x
Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots add 1 rep every round
Score the reps of last completed round
Barbarian Challenge
/in Homewood /by Romen McDonald3 rounds
50 crunches
row 300
15/ 20 swimmers push-up (mod roll up)
seated rope pull
sled push
seated rope pull
sled push
30 sword chop AXE blow w core stick if advanced
10 trx row kick
20 alt dumbell snatch (from platform) 20/30
run 300
turf n back farmer walk 35/53
10 superman 1 sec hold
15 fire hydrants R
20 band curls
2-3x
New Year- New You
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
MR glutes on peanut
demo dips https://youtu.be/DcxMgoLamy0
New Year New You (Time)
terminator format eliminate last exercise after each round until you last round is 10 dips
10 dips
9 trx bicep curls
8 trx jump squats
7 pullups or barbell pullups
6 bench hop R+L=1
5 renegade rows – (pushup row R/L =1)
4 landmine SRDL red- black (dont count rep if foot touches) https://www.youtube.com/watch?v=Q2WFdeGrkW4
3 00m on rower
2 – Sled Run 2x
1 min plank
Reps
band partner lateral med ball pass horz turf down and back 4x
12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8
20 Landmine twist
2-3x
DB Bicep curl Run The Rack
1x
GVT
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Warm-up
non attched external rotation R
L
sup grip pullapart
band standing row
lunge twist R
L
trx fly stretch
trx torso twist
LIFT
10 bench press @ 60 percent 45 sec rest
10 Pullups
Agility
10x
erbody
15 lat raise (last 3 do neg)
15 facepull https://youtu.be/ocsFf52Gfyk
8 db tricep ext w 3-3 cadence https://youtu.be/EvB81mp8D3k
3x
extra credit
40 plate press https://youtu.be/iGfowzhbTPA
60 attached bandpull apart
60/20
rower
partner lat med ball pass https://youtu.be/eVT7AL3pNBM (not right video)
SS lunge press https://youtu.be/StiPj2Azrho
sprinter stepup R-L https://youtu.be/GIuESrH3jjk
3x