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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
Filthy 50
/in Homewood /by Romen McDonaldMR hamstrings foam roller
50 Jumping pull-ups " tap"
50 Kettlebell swings 44/62
50 steps Walking Lunge 10dbs/20dbs R+L=1
50 TRX knee tuck slow 1-1 cadence
50 kb Squat press 26/35 (more press does not have to be deep squat)
50 Back extensions
50 Wall ball shots ( deep squat)
50 Burpees w push up
50 R/ 50 L SL box jump
(arms abs)
15 band situps https://youtu.be/V3CDdoEotX8
20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4
3x
OR
(legs)
10 R-L Bulgarian Split Lunges 2-2 cadence (use Bag)
10 trx leg curl https://youtu.be/Z0Lpo0UGZhA
2x
Reaper
/in Homewood /by Romen McDonald20 lat pulldown https://youtu.be/dUl6c5ggIGI
( Do 1 Drop set every round)
6-8 bench press @ 75-80%
drop to 60-55 % then immediately do another set of 6-8
Down and back Turf
FWD lunges https://youtu.be/xlkeTAkebMc
3x
extra credit
10 SL glute bridge
10 plankster https://youtu.be/G1NgVYQIyIk
2x
Interval 20/10
jumping band row https://youtu.be/MFeqS54Evys
full burpee
3x
pick 1 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
Score the reps of last completed round
Prevail
/in Homewood /by Romen McDonaldBattle jack
Run n touch Burpee (run turf burpee at each end count burpees)
Bag push (bag 2 ft from wall )
Rower
3x 1 min each station (record reps completed)
Alt rope wave w squat- slam
2x
punches- knee strikes
2x
TRX curl- tricep EXT
2x
2x
Ab and Agility section
This is Better than Cardio
/in Homewood /by Romen McDonaldL
2x
50 bicycles
40/20
Lat Landnmine https://youtu.be/_RoD_6967gA
TRX Powerpull https://youtu.be/D8S_x8D6BWU
Band assisted pushups – jack push at fatigue
ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c
3x
Reps
12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit
8 R/L Liberty Step up (box) collateral stepup
Suicide (3 tocuhes )
Row 250 on first set (row 500 for time)
3x
Stretch
This is Better than Cardio
/in Homewood /by Romen McDonaldL
2x
50 bicycles
40/20
Lat Landnmine https://youtu.be/_RoD_6967gA
TRX Powerpull https://youtu.be/D8S_x8D6BWU
Band assisted pushups – jack push at fatigue
ALT Rip Saw (no squat) Red/ Black https://youtu.be/CRCsdkRZ19c
3x
Reps
12 Landmine twist (decelerate) https://studio.youtube.com/video/ndtohBr8sgI/edit
8 R/L Liberty Step up (box) collateral stepup
Suicide (3 tocuhes )
Row 250 on first set (row 500 for time)
3x
Stretch
Light em up
/in Homewood /by Romen McDonaldInner thigh foam roller
glute bridge
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows
12 hang clean squats or front squats 15/30
15 kb tricep ext
5 negative barbell pullups/ 5 neg pullups
sled row https://www.youtube.com/watch?v=sqtAch-2e-E
Run 300
30 bench Russian slam https://www.youtube.com/watch?v=XhSZR9gbuPU
4x
Prom Queen
/in Homewood /by Romen McDonald7 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 every-time hear push it )
90’s
9min 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 pushuop
15 goblet squat
sled run
cupid shuffle plank
Stronger and Faster
/in Homewood /by Romen McDonald12-15 Incline Press
12-15 Bat Wing Row
Amrap 8 min
low bar pullups
6-8 floor press
AmRap 10 min
barbell shoulder press 20-30 sec pause
sled drag 1 way
lunge turf 1 ways
40 kb swings black/ green
Run 400m
2x
New Year- New You
/in Homewood /by Romen McDonalddemo dips https://youtu.be/DcxMgoLamy0
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)
3 00m on rower
2 – Sled Run 2x
1 min plank
12 band situps – https://www.youtube.com/watch?v=V3CDdoEotX8
6-8 reps – barbell curls drop set heavy as possible then drop weight do amrap
push ups w forced reps https://www.youtube.com/watch?v=bSt2Njjo-W0