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why
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
LIFT
MTWI (add 1 rep every min )
B. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x
m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)
25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s
3x
Do you feel LUCKY
/in Homewood /by Romen McDonaldon the 7th card that = how many meters/2 to row or run or so 6 of hearts 6/3=300m 10 or face card 10/2=500
Reps will be derived from number of card – Workout is done as group Everybody does same number of reps
First 4 sets
KB Row R/L
Situps
SA KB Squat (Split reps for R-L) so draw 8 4 squats R arm- 4 with the left arm
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster
On 7th flip this determines
Last 3 sets
Burpee
leg curls slider
Pullups
alligator with band R+L= 1
trx jumping lunge R+L=1
TRX curl
Stretch
The Kettlebell Crush
/in Homewood /by Romen McDonald20 low back ext with stretch
20 sec bicycle crunches
2x only 10 sec on round 2
Run 200
20sec TRX Roll Bridge (go on ground)
30sec crunches
2x only 15 sec on round 2
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
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
why
/in Homewood /by Romen McDonaldB. barbell squat 8-9-10-11-12-13-14-15
on last min you have 1 min to complete the 15
15 R/Lband vertical adduction purple https://www.youtube.com/watch?v=Hwv7Uui1I7s
5 stabilizer squats on bosu Go BAREFOOT ! 5-5 hold-5 cadence
m Activation barbell pullups 6 reps 5 sec neg w 2 sec hold at bottom (last set hold till failure)
3x
m Activation trx tricep ext 6 reps 5sec neg w 2 sec hold at bottom (last set hold till failure)
25 barbell slider calf raises https://www.youtube.com/watch?v=Hwv7Uui1I7s
3x
Arm -Ab
/in Homewood /by Romen McDonaldboom
/in Homewood /by Romen McDonald12 trx twist https://www.youtube.com/watch?v=tf1hJv05n4Q
4x
BSS lunge (advanced) 5-7 hold trx SS lunge 1 sec hold -1 lunge, 2sec hold 2 lunges to 7
15 vertical band adduction R/L
3x
12/ 15 incline db bench press
sled row
12 R+L=1 russian twist
12 wall ball
3x
1 min intervals
punch combos
Spin
ankle cross stretch
trx hip stretch
hip flexor
Suicide Alley
/in Homewood /by Romen McDonaldrow – curl press -row – curl press 1x
up -sprint- band punches -reverse 1x
10 med ball slam 3 lat shuffle to 10 tricep ext amrap
(everyone) suicide 3 min
10 med ball v-up
10 wall ball thruster
10 touch jump
2 min (1 min swap)
row – curl press
lat shuffle to 10 kb tricep ext amrap
spin
2 min suicide
10 wall ball thruster
10 touch jump
1 min
row
lat shuffle
spin
1 min suicide
10 touch jump
20/10
kb air climber/ kb pull over
3x
kb swing / run n touch 2x
3x
NS
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout
Pre-Workout
bench low back stretch 30 sec min
LIFT
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 curtsy landmine R/L
3x
12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x
12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x
21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x
12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x
Reps
100 band tricep kick back https://youtu.be/gKKDgArjwFo
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)
NS
/in Homewood /by Romen McDonald12 curtsy landmine R/L
3x
12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x
12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x
21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x
12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)
Round 9
/in Homewood /by Romen McDonaldTRX stretch https://youtu.be/4PIJb8dHgXk
10 warm up set of squats at 50%
10 barbell pullups
Rocking ham
star gaze
Push-up – pull rotator rotation
Reverse hip walks
Back stroke
Reverse lunge twist
Seal jacks
3-5 neg pullups https://youtu.be/2V9USNE1wdk
4x
Sec 1
Pistol squat R-L
Kb push press red/ purple
KB Rows R-L black / green
3x
on set 3 do 3 full burppes after each exercise
Sec 2
TRX Leg Curl- slow on out
TRX Inverted Row
roundhouse R 9- L 9
3x
on set 3 do 3 full burppes after each exercise
Sec 3
Band starfish yellow / red
KB SRDL R/L red kbs/ black kbs
DB snatch R/L 25/35 min
3x
on set 3 do 3 full burppes after each exercise
50 bicycles
50 sec in the plank