Lift then Reps
Lift then Reps
Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x
20 sec bicycle crunches
2x
Reps
Homewood
Win It
/in Homewood /by Romen McDonaldWin It
Bootcamp
MTWI restart every min 4x
A. 3 atomic KB avg 26/35 beast mode 35/44 https://youtu.be/sTRF3OKDtGM
2 lateral burpee
4x
B. 14 overhead lunge (med ball)
7 barbell pullup
4x
C. 6/8 push-up renegade rows https://www.youtube.com/watch?v=kRCNyU9uDYo
5 box jump
D. 15 SS Band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
12 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
Never Give Up
/in Homewood /by Romen McDonaldNever Give Up
Reps
7/10 inverted Row
7 lunge curls R/L hold lunge position while curling
14 monkey squats
7 kb clean press R-L
30 Russian twist
3x
7 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
Do you feel LUCKY
/in Homewood /by Romen McDonaldDo you feel LUCKY
LIFT
Amrap 8 min
12-15 RDL
20 attached Band pull apart
5 Leg lift neg then 10 positive
12-15 RDL
20 attached Band pull apart
5 Leg lift neg then 10 positive
Card Deck
take out jokers and spades
on 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
R-L stuff – draw 6 (do 6 R-6L)
on 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
R-L stuff – draw 6 (do 6 R-6L)
First 4 sets
KB Row R/L
Situps
SA KB Squat
Pushups
KB tricep ext 3-3 cadence
FWD BW Thruster https://youtu.be/KdnDg-cn2mw
On 7th flip this determines distance or row or run
Last 3 sets
Burpee
leg curls slider (use attached band to add tension https://youtu.be/Xjxf05Slctg
Pullups
alligator with band R+L= 1 https://youtu.be/-uP9GaUyNrE
trx jumping lunge R+L=1
TRX curl
Stretch
Filthy 50
/in Homewood /by Romen McDonaldFilthy 50
Pre-Workout
MR quads stick or foam roller https://youtu.be/HrVf4auKUZ8
MR hamstrings foam roller
MR hamstrings foam roller
Filthy 50 (Time)
50 Box jumps
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
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
Reps
optional finisher
(arms abs)
15 band situps https://youtu.be/V3CDdoEotX8
20 curl hold https://www.youtube.com/watch?v=lc76MBKx6p4
3x
(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 McDonaldReaper
LIFT
pullups to failure
20 lat pulldown https://youtu.be/dUl6c5ggIGI
20 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
Death By Rower (Distance)
EMOM row 150 meters add 10 m ER
( so round 2 160m round 3 170m ) until failure score last completed m
( so round 2 160m round 3 170m ) until failure score last completed m
Death By burppes (AMRAP – Reps)
Death by burppes start with 10 burppes add a burpee every min score last completed round of burpee
Death by pushups (AMRAP – Reps)
use pushups handle grip or DBs touch chest to cone
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
start w 10/15 reps add 2 pushup every min until failure
score last completed round of push-ups
Death By Sled (AMRAP – Reps)
Do sled push 1 way with Body weight (restart every 45 sec )
Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots add 1 rep every round
Score the reps of last completed round
Score the reps of last completed round
Prevail
/in Homewood /by Romen McDonaldPrevail
FGB 6 (AMRAP – Reps)
Barbell Curls
Battle 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)
Battle 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)
Interval https://youtu.be/_wNJcuw63zw
20/10
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 McDonaldThis is Better than Cardio
Reps
15 sec Side plank pulsating – 15 sec side plank hold R
L
2x
50 bicycles
L
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
500m Row (Time)
Max Effort 500m Row
This is Better than Cardio
/in Homewood /by Romen McDonaldThis is Better than Cardio
Reps
15 sec Side plank pulsating – 15 sec side plank hold R
L
2x
50 bicycles
L
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
500m Row (Time)
Max Effort 500m Row
Light em up
/in Homewood /by Romen McDonaldLight em up
Pre-Workout
IT bands stick
Inner thigh foam roller
Inner thigh foam roller
Warm-up
Warm up
Hip cross
glute bridge
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation
glute bridge
Scorpion
Frankenstein Stein
Sub scapular hold
Ham scoop
rocking Calf raises
torso rotation
LIFT
Amrap 8 min
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows
8-12 standing shoulder press 15 sec pause on last rep each set hold at bottom of move
15-20 kroc rows
Reps
12 R/L speed lunge https://www.youtube.com/watch?v=PDc6K-LsF5Q
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
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
Locations
S.I.T Training
Tip of the Day!
The dictionary is the only place where Success comes before work
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