Complaining makes it worse
Complaining makes it worse
Bootcamp
Homewood
MAn up
/in Homewood /by Romen McDonaldMAn up
Pre-Workout
row or spin
foam roll upper back
find weight for landmine row and landmine power push
foam roll upper back
find weight for landmine row and landmine power push
Warm Up 4
Bird dog
curtsy stretch
Slider cross
Slider Hip flex-or
Sup-scapular push ups
side to side
ankle rotations
LIFT
10-12 Landmine undertaker Row https://youtu.be/YmboaqtRxHs
6-8 RDL
15-20 Dips
3x
6-8 RDL
15-20 Dips
3x
I GO – You GO
12/15 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s
12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45
band Sprint or sled
3x
resting partner does plank (tell your partner when your on 10th landmine press
12 landmine power push https://youtu.be/FCEliuc6cPU minimum 25/45
band Sprint or sled
3x
resting partner does plank (tell your partner when your on 10th landmine press
Reps
20 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc
12 TRX tricep ext
15 landmine RDL 45/75
12 retraction press https://youtu.be/ZdMTY6V9p10
3x
12 TRX tricep ext
15 landmine RDL 45/75
12 retraction press https://youtu.be/ZdMTY6V9p10
3x
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
* starter for Relay
* starter for Relay
* 20 rope slam -20 bicep curls on bosu
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 switch step
attached band high knees- attached band multi run n touch https://youtu.be/a8BOI10fO2E
Punch Combo – 3 BW squats on command
2x
relay (wall ball is the "torch" have to pass to each station before moving )
* sled-15 wall ball (take wall ball with you on sled)
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
Game of Choice
box ball or other https://www.youtube.com/watch?v=wukaYNPfQ6U
soccer slider https://www.youtube.com/watch?v=e64Pb4_sqAE
Pre-exhaust
/in Homewood /by Romen McDonaldPre-exhaust
LIFT
12 min AmRap
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc
dips to failure https://youtu.be/DcxMgoLamy0
5 nordic pop up https://youtu.be/twEv7xtaNpMwalking
db lunges (turf and back ) https://youtu.be/xlkeTAkebMc
28’s * (7 low, 7 mid, 7 high, 7 full range)
28s’s * overhead Trciep ext
28 pass off crunches (28 passes)
2x
28’s * BSS lunge https://youtu.be/G8ITj6LGoWQ
2x menaing go R-L-R-L
60 Split each exercise however desired
Back squat @ 60%
Bench press @ 60%
Reps
8 TRX twist https://youtu.be/psPxxRB–V4
30 bicycle crunches
15 Rope Curls https://www.youtube.com/watch?v=25F8Jimue_8
3x
Tabatta Squad
/in Homewood /by Romen McDonaldTabatta Squad
Pre-Workout
practice https://www.youtube.com/watch?v=kDpF7UZCCog
do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU
do warm up set and find weight for https://www.youtube.com/watch?v=FCEliuc6cPU
tabatta squad (AMRAP – Reps)
Tabata Rower (Calories unit) 5x
Rest 1 minute
full Burpee 5x
Rest 1 minute
Tabata Goblet Squat red/black beast mode purple/ blue 5x
Rest 1 minute
Tabata TRX Row Beast Mode jumping Pull-up 5x
Rest 1 minute
Tabata Push-up 5x
Rest 1 minute
Tabata Sit-up 5x
Rest 1 min
landmine power press 20/45 Beast mode 35/75 5x
Rest 1 minute
Rest 1 minute
full Burpee 5x
Rest 1 minute
Tabata Goblet Squat red/black beast mode purple/ blue 5x
Rest 1 minute
Tabata TRX Row Beast Mode jumping Pull-up 5x
Rest 1 minute
Tabata Push-up 5x
Rest 1 minute
Tabata Sit-up 5x
Rest 1 min
landmine power press 20/45 Beast mode 35/75 5x
Rest 1 minute
Tabata score is the least number of reps performed in any of the 5 intervals. Unit for the row is "calories". add up lowest number or each exercise as Reps and total thosefor score
E.G., 10, 22, 9, 15, 15 = 71
5 rounds For Reps
Amrap https://youtu.be/dBmgRAivtTQ
15 attached Band pull apart
15 band tricep kick back
12 landmine row R/L
12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
lat sled drag https://youtu.be/CUwOeSr1tVg?t=105
( jump rope if waiting on sled )
15 trx jump squat
4x
15 band tricep kick back
12 landmine row R/L
12 incline bench knee tuck https://www.youtube.com/watch?v=J6mXh0N19vg
lat sled drag https://youtu.be/CUwOeSr1tVg?t=105
( jump rope if waiting on sled )
15 trx jump squat
4x
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
10 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
Locations
S.I.T Training
Tip of the Day!
The dictionary is the only place where Success comes before work
L
25 sec Side crunches
L
50
Bicycles
24 min amrap
12 R- LBand glute kick back
Partner band lat shuffle 2x
Bear crawl 1 way
10 Med ball wall twist https://youtu.be/uPvNMpLNGxc
4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc
5 Variable row https://youtu.be/zCRACO-wXng
Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es
25 sec work 7 sec of rest
Snow angel
Slider leg curl
2x
Bag push https://youtu.be/_bA0MtcG8gg
Knee strike https://youtu.be/DEWmXPVUZlE
2x
Bosu mnt climber platform
Bosu squat on platform
2x
Med ball windmill
SL slam R next round go
Left
2x
Bench scoops https://www.youtube.com/watch?v=xSunE544nBM
Bench hops https://youtu.be/uVzUjYOHE8A
2x
[have unattached ropes available]
group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x
Blitz
Stretch