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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
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
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
20 rope slam -20 bicep curls on bosu (starter)
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 ski jump https://www.youtube.com/watch?v=Xw8BcBNQD0M
primal sprint
BAS – 3 BW squats on command
2x
relay (wall ball is the "torch" have to pass to each station before moving )
sled-15 wall ball Starter
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
box ball or other game of choice https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE
7×7
/in Homewood /by Romen McDonaldband ankle rotations
dolphin
greatest stretch in the world
RDL landmine or barbell on platform
Kb dip in drive 26/44
Kb front squat 26/44 ( 2 kbs front rack)
Sled run
pullups
Box jumps 24/30 trc jump squats
7x
25 bosu crunches
3x
HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN
Lift INT
/in Homewood /by Romen McDonald8-12 Front Squat https://youtu.be/2RJIStaLWQQ
8-12 Pullups
20/10
banded jump squats https://youtu.be/k-Ju_lcCTjo
SS Band Row
3x
AmRap 10 min
KB/DB Row R/L
walking lunges
20/10
touchdowns https://youtu.be/jTSTBvE_rRc
kb pullover (abs) https://youtu.be/OV3jgMRA3V0
3x
Arm blitz 30/20
Band Tricep kick backs https://youtu.be/gKKDgArjwFo
Barbell Curl
lat shoulder raise
bench plank mnt climber
4x after 3rd set do 30 secs of jump squats then start 4th set
Lift then Reps
/in Homewood /by Romen McDonald20 sec bicycle crunches
2x
8-12 Bench Press
12-15 RDL
20 attached band Pullapart
AmRap 7 min
12- 15 DB leg curl https://youtu.be/agTBLStNriw
12 plate press (2 sec pause) https://youtu.be/iGfowzhbTPA
8-12 shoulder press
25 Rope circles https://youtu.be/KI4yWBFt6dQ
Sled Drag https://youtu.be/rZHbZn18Efo
25 kb swing
12-15 Low back Ext
3x
Win It
/in Homewood /by Romen McDonaldA. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM
2 lateral burpee
B. 14 overhead lunge (med ball)
7 trx pull up https://www.youtube.com/watch?v=z7oXHRe2U80
C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo
5 box jump
D. 20 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
15 bench leg lift
[attach bands for twist}
20-10 4x last round each station touch n jump for 10 sec
A. med ball sit ups
B.trx mnt climber (slow)
C. rope switch step https://youtu.be/VR6FIknkxSE
D. band twist R-L 2x
The Kettlebell Crush
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
30 shoulder external rotation R/L
20 low back ext with stretch
Abs of Steel (No Measure)
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200
20sec TRX Roll Bridge https://www.youtube.com/watch?v=j9CqSJY8fVE (go on ground)
30sec crunches
2x only 15 sec on round 2
Minute to Win It https://www.youtube.com/watch?v=S
MTWI . x 9 Mins
min 1 – 20 kb swings 20 mnt climbers
min 2 Push Press x 10 R/10L
min 3 – SA Loaded Squat 8R/8L (get deep)
3x
Rest 1 Full Minute
MTWI x 9 Mins
min 1 – Goblet Squat 15 -15 jumping jacks
min 2 – 10/15 Pushups- 10 Vups
min 3 – KB Row R/L 10
Reps
SL KB Row 8 R/L https://www.youtube.com/watch?v=n0s4b4NvToI
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
Hop scotch w med ball 3x
10 kneeling med ball twist https://www.youtube.com/watch?v=8JX4I-yNDGA
12 TRX Tricep ext /24 karoke lunge RL=2
2-3x
Never Give Up
/in Homewood /by Romen McDonald7 lunge curls R/L hold lunge position while curling
14 monkey squats
7 kb clean press R-L
30 Russian twist
3x
12 one arm kb swing R-L https://youtu.be/jaFPvE-tX7A
20 skaters on bosu (1 sec pause)
12-15 clapping push ups
12 bench situps
sled Row
3x
Guys
5 TRX lying curl https://youtu.be/kRVCEw0hd98
20 lateral raise
3x
Ladies
30 med ball squeeze
12 band kick back https://youtu.be/p_0qG6FN_ZU
sled run
2x