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…

Home Workout Warm up: Push up complex (5×15) E2MOM 5 Diamond push ups 5 standard push ups 5 wide push ups WOD: The Day Before the Weekend – For Time 5 Rounds 10 Deadlifts 8 hang cleans 6 front squats 4 push press 2 thrusters