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LIFT and FGB2
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
find height for jumping pullup- use bosu and platform if needed
LIFT
Everyone AmRap 12 min
12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x
Guys AmRap 8 min
15-20- shrugs
Farmer Walk
12 Retraction Press https://youtu.be/ZdMTY6V9p10
3x
Ladies AmRap 8 min
15-20 band inner thigh slider https://youtu.be/FAzuEebR24U
12-15 lat raise
3x
FGB 2 (AMRAP – Reps)
A. Inverted Row
B Row for Calories [change units]
C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg
D. KB Swing Green/ Black
E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc
wall ball Relay
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice ski jumper
PVC pipe on calfs
CardioFusion
Set up a relay teams of 4 (wall ball is the “torch” have to pass to each station before moving
* starter for Relay
* 20 rope slam -20 bicep curls on bosu
Spin – up
Row pace under 230-200
figure 8 farmer walk
2x
1 min
windmill to mnt climber https://youtu.be/3b4V1skCLWY
rope snakes- rope switch step
attached band high knees- attached band multi run n touch https://youtu.be/a8BOI10fO2E
Punch Combo – 3 BW squats on command
2x
relay (wall ball is the “torch” have to pass to each station before moving )
* sled-15 wall ball (take wall ball with you on sled)
Spin up down
row
bosu lat
2x
1 min
bosu crunches -bosu mnt climbers
3 wall ball slam to burpee
BAS – 3 BW squats on command
side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow
2x
Game of Choice
box ball or other https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE
Allergic to Excuses
/in Homewood /by Romen McDonaldA. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
2x
15 sec side plank raise R
15 sec hold R
15 sec side plank raise L
15 sec hold L
2x
90 sec W/ 15R
A. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
1x
30 sec side crunches R
L
60W/ 15 R
A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE
B. band twist R-L red/ black
C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
D. bag kicks R-L https://youtu.be/_7qutZ2WgZo
2x
20 /10 beat clock med ball slams – run full length of turf and back
3x
stretch
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
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )
3x
Workout 2
8-12 Pullups
8-12 Squats
12-15 incline bench reverse fly
3x
inverted row till failure
Wall sit hold till failure
1x
14 bench press ( add a block at 7 reps attempt @ 75% )
8-12 RDL
3x
pushups to failure
BAND leg curl to failure
1x
40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
split
50 drag curls
100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
Pre-exhaust
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
12 min AmRap
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc
28’s * (7 low, 7 mid, 7 high, 7 full range)
28s’s * overhead Trciep ext
28 pass off crunches (28 passes)
2x
28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
2x menaing go R-L-R-L
60 Split each exercise however desired
Back squat @ 60%
Bench press @ 60%
Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches
15 Rope Curls https://www.youtube.com/watch?v=25F8Jimue_8
3x
Challenge for change
/in Homewood /by Romen McDonalddeloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y
4x
50 pushups
25 slider leg curl
50 trx knee tuck (ab motion)
25 jumping pullups
50 Situps med ball in between knees
25 slider leg curl
25 med ball slam
25 close grip pushups (chest to block)
25 trx wide grip Row
50 squats
25 jumping chin ups
50 landmine twist
25 box jumps
Tabatta Squad
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
practice https://www.youtube.com/watch?v=kDpF7UZCCog
do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU
tabatta squad (AMRAP – Reps)
Tabata Rower (Calories unit) 5x
Rest 1 minute
full Burpee 5x
Rest 1 minute
Tabata Goblet Squat red/black beast mode purple/ blue 5x
Rest 1 minute
Tabata TRX Row Beast Mode jumping Pull-up 5x
Rest 1 minute
Tabata Push-up 5x
Rest 1 minute
Tabata Sit-up 5x
Rest 1 min
landmine power press 20/45 Beast mode 35/75 5x
Rest 1 minute
Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is “calories”. add up lowest number or each exercise as Reps and total thosefor score
E.G., 10, 22, 9, 15, 15 = 71
5 rounds For Reps
Amrap https://youtu.be/dBmgRAivtTQ
15 attached Band pull apart
15 band tricep kick back
12 landmine row R/L
12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
lat sled drag https://youtu.be/CUwOeSr1tVg?t=105
( jump rope if waiting on sled )
15 trx jump squat
4x
LIFT and FGB2
/in Homewood /by Romen McDonald12-15 DB leg curl – elevate bench on platform put against the wall
8-12 RDL (rest 30-45 sec after)
4 standing Roman Press – then AMRAP shoulder press
3x
Guys AmRap 8 min
15-20- shrugs
Farmer Walk
12 Retraction Press https://youtu.be/ZdMTY6V9p10
3x
Ladies AmRap 8 min
15-20 band inner thigh slider https://youtu.be/FAzuEebR24U
12-15 lat raise
3x
B Row for Calories [change units]
C. sit-up get up press 15/30
D. KB Swing Green/ Black
E. cannonball
wall ball Relay
/in Homewood /by Romen McDonaldPVC pipe on calfs
* starter for Relay
* 20 rope slam -20 bicep curls on bosu
Spin – up
Row pace under 230-200
figure 8 farmer walk
2x
1 min
windmill to mnt climber https://youtu.be/3b4V1skCLWY
rope snakes- rope switch step
attached band high knees- attached band multi run n touch https://youtu.be/a8BOI10fO2E
Punch Combo – 3 BW squats on command
2x
relay (wall ball is the "torch" have to pass to each station before moving )
* sled-15 wall ball (take wall ball with you on sled)
Spin up down
row
bosu lat
2x
1 min
bosu crunches -bosu mnt climbers
3 wall ball slam to burpee
BAS – 3 BW squats on command
side step kb swing https://www.youtube.com/watch?v=qUU5apgYMAk light blue-yellow
2x
Game of Choice
box ball or other https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE
7×7
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Warm Up (No Measure)
Foam roll
band ankle rotations https://youtu.be/_bSwAqfY_ek
dolphin
greatest stretch in the world
7×7 (Time)
Burpee w pushup
RDL landmine or barbell on platform
Kb dip in drive 26/44 https://youtu.be/bAL3V0U_sa4
Kb front squat 26/44 ( 2 kbs front rack)
Sled run
pullups
Box jumps 24/30 trc jump squats
7x
Reps
12 Bench Glute EXY
25 bosu crunches
3x
HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN
Pre-exhaust
/in Homewood /by Romen McDonalddips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc
28’s * (7 low, 7 mid, 7 high, 7 full range)
28s’s * overhead Trciep ext
28 pass off crunches (28 passes)
2x
28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
2x menaing go R-L-R-L
60 Split each exercise however desired
Back squat @ 60%
Bench press @ 60%
Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches
15 Rope Curls https://www.youtube.com/watch?v=25F8Jimue_8
3x