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Triple Threat 11
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
21-15-9
∎ Weighted Step Ups [ Each Leg]
∎ Band UpRight Rows
∎ Box Jumps
21-15-9
∎ Barbell RDL [Go Heavy]
∎ Glute Bridge Med Ball Squeeze [ 2 Sec Pause]
∎ Half Burpee
21-15-9
∎ Assault Bike Cals
∎ Sled Press
∎ Butterfly Sit-ups
Finisher
∎ Run 800m-1600m
Stretch-tastic
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
CardioFusion
◭ 30W/30W 2x each round
∎ Attached Band High Knees
➜ Banded Step Back Row
∎ Rower [Max Effort]
➜ Pace
∎ Lateral Shuffle
➜ Med Ball Slam
∎ Wall Ball
➜ Switch Step Pass
▬▬▬▬▬▬▬▬
∎ 2:00 Coaches Ab section ▬▬▬▬▬▬▬▬
◭ 35W/10R/25s Round Rest
∎ KB Swing to High Row Right
∎ KB 180 Row [Alternate]
∎ Gear Shifter Plank [Alternate]
∎ Skaters
∎ KB SL Pass Around [One Side Only] Repeat on Left ✲ 1 burpee penalty for dropping. Between Rounds. ▬▬▬▬▬▬▬▬
◭ Stretch[1:00 Each Side]
∎ Anchored Lat R-L
∎ Couch Stretch R-L
∎ Banded Throw R-L
∎ Bench Low Back [ Reach Right] ▬▬▬▬▬▬▬▬
◭ Group Leg 30s Each
∎ Ham
∎ Front
∎ Side
∎ Cross
∎ Quad
Group Training – Thu, Apr 11
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Deadlift (5×8) (AMRAP – Reps)
Lift
∎ 12 DB Bench Row
∎ 15 Bench Rear Delt Fly [Thumbs Out ]
3x
∎ TRX LAT Pull Down
[Start with 3 Negatives Then Bust Out 7 Fast Reps]
3x
∎ 30 Alternating DB Curls
∎ 20 Band Tricep Pushdowns
∎ 20 Band Tricep OH Ext
2x
Comrade 2 (lunge)
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Comrade 2 Lunge (Time)
◭ I go, You go
◭ Alternate through the following movements,
with one person working at a time.
◭ You do 7 burpees, then I do 7 Deadlifts etc…
∎ 7 Burpees
∎ 7 KB or BB Deadlift
∎ 7 Banded Overhead Squat
∎ 7 DB or BB RDL
∎ 7 Pullups [Hardest]
∎ 7 DB Thrusters
∎ 7 Pushups
6x
★ Lunge One Turf together after EACH round
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Plank challenge with your partner
Reps
Terminator
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
LIFT
◭ 6:00 AMRAP
∎ 15 Preacher Curl
∎ 20s Braced Plank
◭ 6:00 AMRAP
∎ 12-11-10-9-8-7 -6 -5 BB Strict Press
∎12 Band/DB Rear Delt Fly ▬▬▬▬▬▬▬▬▬▬▬▬
Terminator 4 (Time)
∎ 10 Bicycle Crunches [R&L = 1]
╸ Coach’s Agility [ 2 Turf]
∎ 10 Low Bar Chinups
╸10 TRX Pushups
∎ 10 OH Tricep Ext
╸10 Low Back Ext
∎ 10 Box Jump
╸Run 400 [FAST]
✱ Starting at Bicycle Crunch , do every exercise, each round you remove the
last exercise.
➖➖➖➖➖➖➖➖➖➖➖
Deadlift 2.1
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Tempo Deadlift (6×8 @ 5:0:2)
◭ Natural speed Ascent, 5s Descent [Mississippi’s]
◭ Increase Weight as needed.
◭ Reset Core Brace each rep!
◭ Focus on Hamstring stretch and back stiffness.
◭ 15 Overhead Band Tricep Extensions
Bulgarian Split Squat (75×1 Each Leg)
◭ Hold weight whichever way gives you best balance.
◭ Goal is to keep same weight entire time, decrease only if failure is hit.
Complete with as little rest as possible.
▬▬▬▬▬▬▬▬▬▬▬▬
Reps
∎ 50 Crunches
∎ 40 DB Hamstring Curl
∎ 30 Med Ball Slams
∎ 40 Crunches
∎ 30 DB Hamstring Curl
∎ 20 Med Ball Slams
x1
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Split
∎ 100 Calf Raises
∎ 75 DB Plank Pull-Through
▬▬▬▬▬▬▬▬▬▬▬▬
❆❆ Cooldown Stretch ❆❆
()
()
()
#3 Combo
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
roll glutes
10 TRX RDL R-L
Bootcamp
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
A.
∎ Gorilla Row
∎ Sumo Squat
3x every 2 sets followed by 30 sec rest
◭ 3 min AMRAP
a.
∎ 20 Band Triceps extension
∎ 10 Elevated Pushups on Plates
∎ 10 Jump Squats
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
B.
∎ Trx Leg Curl
∎ Deadbug
3x
◭ 3 min AMRAP
b.
∎ 12 Dumbbell Bicep Curls
∎ 10 box jump
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
C.
∎ DB Bench Press
∎ Low Bar Pull Up
3x
◭ 3 min AMRAP
c.
∎ 10 Bench Leg lift
∎ Shuttle Run
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Partner up
∎ Band Resisted Bound [Half Turf]
➜ Band High Knees [Half Turf]
∎ Band Resisted Lateral Shuffle
3x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Trainer choice Abs
()
()
()
()
speed demon
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Reps
Do AB 2x, CD 2x then
1 round straight through for 3 total rounds
A.
∎ 15 Slider Knee Tuck
∎ 15 Speed Lunge [Each]
B.
∎ 15 Medball Leg Curl
∎ 30 Windmill
2x
C.
∎ 15 KB/DB RDL
∎ 12 Elevated SL Glute Raise
D.
∎ 8 SA Landmine press [Each] [3U1D]
∎ 8 Landmine Pulse Front Squat [3D1U]
2x
then 1x straight through set
Assault Bike 30/50 Cal (Time)
500m Row (Time)
Max Effort 500m Row
800m Run (Time)
Max Effort 800m Run
#3 Combo
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pre-Workout
roll glutes
10 TRX RDL R-L
Bootcamp
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
A.
∎ Gorilla Row
∎ Sumo Squat
3x every 2 sets followed by 30 sec rest
◭ 3 min AMRAP
a.
∎ 20 Band Triceps extension
∎ 10 Elevated Pushups on Plates
∎ 10 Jump Squats
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
B.
∎ Trx Leg Curl
∎ Deadbug
3x
◭ 3 min AMRAP
b.
∎ 12 Dumbbell Bicep Curls
∎ 10 box jump
▬▬▬▬▬▬▬▬▬▬▬▬
◭ 30 (7) 30 (7) 30 (7) 30 (30 rest )
C.
∎ DB Bench Press
∎ Low Bar Pull Up
3x
◭ 3 min AMRAP
c.
∎ 10 Bench Leg lift
∎ Shuttle Run
▬▬▬▬▬▬▬▬▬▬▬▬
◭ Partner up
∎ Band Resisted Bound [Half Turf]
➜ Band High Knees [Half Turf]
∎ Band Resisted Lateral Shuffle
3x
▬▬▬▬▬▬▬▬▬▬▬▬
∎ Trainer choice Abs
()
()
()
()
Group Training – Sat, Mar 16
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood – Group Training
Pursuit (No Measure)
◭ 20s Work / 10s Rest
∎ SA Weighted Sit-ups
∎ Russian Twist [Feet up or supported]
4x
∎ Kettlebell Swings
∎ TRX Underhand Rows
4x
∎ Pushup Jack [keep band on]
∎ Booty Band Bodyweight Squats
4x
∎ Battle Rope Single Waves [Fast]
∎ Battle Rope OH Hold
4x
▬▬▬▬▬▬▬▬▬▬
Sweat (Time)
◭ As Fast As Possible:
∎ 8/12 cal Machine
∎ 10-12 Pull ups
∎ 10 Plate Raise [Abs]
∎ 10 Plate Corkscrew [Both Sides]
∎ 10 Lateral Burpee
3x
▬▬▬▬▬▬▬▬▬▬
◭ For Completion: [Split Reps as Desired]
∎ 50 Bench Side Raise [Each Side]
∎ 200m SA Farmer Walk
∎ 100 Heel Touches
▬▬▬▬▬▬▬▬▬▬
❄❄ Stretch When Finished ❄❄