Prom Queen
Prom Queen
Bootcamp
Metcon (AMRAP – Reps)
black betty
Homewood
Stronger and Faster
/in Homewood /by Romen McDonaldStronger and Faster
Reps
Ameao 8 min
12-15 Incline Press
12-15 Bat Wing Row
12-15 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
Go 4 IT (Time)
40 battle jacks (rope handles gotta touch)
40 kb swings black/ green
Run 400m
2x
40 kb swings black/ green
Run 400m
2x
New Year- New You
/in Homewood /by Romen McDonaldNew Year- New You
Pre-Workout
MR glutes on peanut
demo dips https://youtu.be/DcxMgoLamy0
demo dips https://youtu.be/DcxMgoLamy0
New Year New You (Time)
terminator format eliminate last exercise after each round until you last round is 10 dips
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
Reps
band partner lateral med ball pass horz turf down and back 4x
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
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
Allergic to Excuses
/in Homewood /by Romen McDonaldAllergic to Excuses
CardioFusion
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)
2x
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)
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
LIFT
Workout 1
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 McDonaldChallenge for change
Warm-up
finish w abs
LIFT
5-8 mActivation DB Bench press (on last set hold bottom of movement as log as possible) https://youtu.be/eBxupKrbvnk
deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y
4x
deloaded squats 12-8-6-6 https://youtu.be/_rh_CEGYs6Y
4x
500 challenge (Time)
50 prisoner squats
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
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 McDonaldLIFT and FGB2
Pre-Workout
find height for jumping pullup- use bosu and platform if needed
LIFT
Everyone AmRap 12 min
12-15 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
12-15 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
FGB 2 (AMRAP – Reps)
A. Inverted Row
B Row for Calories [change units]
C. sit-up get up press 15/30
D. KB Swing Green/ Black
E. cannonball
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 McDonaldwall ball Relay
Pre-Workout
practice ski jumper
PVC pipe on calfs
PVC pipe on calfs
CardioFusion
Set up a relay teams of 4 (wall ball is the "torch" have to pass to each station before moving
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 McDonald7×7
Warm Up
Foam roll
band ankle rotations
dolphin
greatest stretch in the world
7×7 (Time)
Burpee w pushup
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
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
Reps
12 Bench Glute EXY
25 bosu crunches
3x
25 bosu crunches
3x
HOLD PLANK OR TRX PLANK (ADVANCED ) FOR 2 MIN
Lift INT
/in Homewood /by Romen McDonaldLift INT
Reps
AmRap 8 min
8-12 Front Squat https://youtu.be/2RJIStaLWQQ
8-12 Pullups
8-12 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 McDonaldLift 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
AmRap 14 min
8-12 Bench Press
12-15 RDL
20 attached band Pullapart
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
Locations
S.I.T Training
Tip of the Day!
The dictionary is the only place where Success comes before work
7 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