HOME WORKOUT WARMUP TABATA AAA, BBB, CCC A-Mt. Climbers B-Windshield Wipers C-Burpees WOD: For Time 60 Lateral Hops over DB/Object 50 DB Goblet Squats 40 DB Push Jerks 30 DB Sumo Deadlift High Pull 20 Alt Reverse Lunges 10 Burpees 20 Alt Reverse Lunges 30 DB Sumo Deadlift High Pull 40 DB Push Jerks 50…

HOME WORKOUT WOD: AMRAP in 12 mins 60 Lateral Hops 40 Air Squats 20 Shoulder Taps WOD: AMRAP in 9 mins 30-20-10 of: Alt Hang DB Clean & Jerk Abmat Sit Ups *Rest 1 minute then AMRAP in 9 mins 30-20-10 of: Alt Hang DB Snatches Abmat Sit Ups

HOME WORKOUT Strength: E2MOM for 10 mins 10 DB Bent Over Rows (1DB/2DB) 10 DB Bicep Curls (alternating) 10 Seated DB Tricep Ext (1 DB/2DB) 10 Seated DB Press (1DB/2DB) Use 1 or 2 Dumbbells (depends on weight) WOD: EMOM for 20 Minutes: Min 1- 20 DB/KB Swings Min 2- 20 Alt Single Leg V-Ups…

Home Workout Fight on Friday Part 2 by Brad M. WOD Warm Up Dumbell Twist Dumbell Press WOD: 5 Rounds Shadow Boxing and Body definition workout This WOD is the secret WOD of Brad Medeiros aka BADASS BRAD! This is a WOD you will not want to miss! Core: 8 minute Tabata The secret of…

Home Workout 05/07/2020 Warm-up: 2 Rounds (Synchronized on Coaches Count) 50 Single Unders/Single Jumps 10 Good Mornings 10 Trunk Twists 10 Body Weight Single Leg Romanian Deadlifts (5R/5L) 10 Air Squats Core Work: 3 Rounds TABATA (20/10) Hollow Rocks Hollow HOLD Tuck Crunches Tuck HOLD Supermans(Up&Down) Superman HOLD V-ups Dead Bug/V-up HOLD (Head,shoulders&feet up) (12…

Home Workout Double Metcon Use Kettlebell, Dumbbell(s), or Weighted Object for Both Metcons today Warm-up: 5 Rounds 10 Downward Dog Stretch(Stand up Tall after each 1) 10 Air squats 10 Push ups 10 Burpees Strength: Bent Over Row (10X10) 10X’s EMOM Reverse Grip (Palm Up) Bent Over Rows, Focus on squeezing shoulder blades and activating…

Home Workout Cinco De Mayo! Warm-up: 10X’s EMOM ODD MINUTES 2 Tempo Air Squat (4/2/1) 2 Kang Squats 10 Plank Postion Knees to elbows EVEN MINUTES 5 Forward Arm Circles 5 Backward Arm Circle 10 Alt. Side Lunges (cossack squats) Strength: Plank Challenge (For Time) MAX Plank HOLD RX- From Elbows Scaled- From Hands Cannot…

Home Workout May The Fourth Be with You Warm-up Complex : 10 X EMOM Do 1 rep of each of the following EMOM Cross Body Toe Touches (R Hand to Left Foot, L Hand to R Foot) Sprawl Air Squat Jumping Jack Tabata: Push-Up Progression (2 X’s TABATA (20/10)) First Tabata Round (4 Min.) 4…

Home Workout Fight on Friday Part 2 by Brad WOD Warm Up Dumbell Twist Dumbell Press WOD: 5 Rounds Shadow Boxing and Body definition workout This WOD is the secret WOD of Brad Medeiros aka BADASS BRAD Master Roshi! This is a WOD you will not want to miss! Core: 8 minute Tabata The secret…