HOME WORKOUT Pull-ups (3×8) if you have a pull up bar 3×8, add weight as necessary If no pull up bar, inverted/horizontal pulls If this isnt possible, bent over row Single leg weighted box step up (3×8) Single leg weighted box step up with weight in front rack position single leg box step up with…

HOME WORKOUT Strength: Deadlift (4 x 5) Using Barbell 4 x 5 65% x 5 70% x 5 75% x 5 80% x 5 All others – preferred db or kettlebell, but a jug of water or detergent should work great! Tempo single arm crossbody Tempo 3121 Jefferson Curl (3×5) Tempo Jefferson curl Tempo 4121…

HOME WORKOUT Strength: Clean Using Barbell: 4 x 3 clean from ground 60% x 3 65% x3 70% x3 All other heavy object, dumbells, kettlebells etc: 4×4 as heavy as possible WOD: 14 Min AMRAP 10 Burpees 10 DBx2 Hang Cleans 35/50 20 Lateral Hops Over DBx1

HOME WORKOUT Strength: Back Squat (4 x 4) Using Barbell 65% x 4 75% x 4 80% x 4 85% x 4 All others – Tempo weighted squat. find a heavy object that you can hold in a front rack. good options are dumbbells, child, case of beer. Tempo 4030 4 x 4 as heavy…

HOME WORKOUT BRADASS Fight Fridays Log in to Wodify for today’s WOD Details

HOME WORKOUT Warm-up :30 Toy Soldiers :30 ALT Toe Touches :30 ALT Knee Hugs :30 ALT Hip Turn Outs :30 ALT Lunge with a Twist :30 Torso Twist :30 Arms Criss Cross :30 Forward Arm Circles (:15) Backward Arm Circles (:15) :30 Butt Kicks :30 High Knees :30 Jumping Jacks :30 Burpees Strength: EMOM FOR…

HOME WORKOUT Warm Up: Coaches Choice Strength: EMOM For 10 Minutes ODD-10 Single Arm DB Upright Row (R/L) EVEN-10 DB Curls WOD: “SWINGING ANNIE” For Time 50-40-30-20-10 Double Unders(sub singlee unders double the reps) KB Swings Sit Ups

HOME WORKOUT Warm-up: 2 CYCLES OF TABATA (8 MINS) Star Jumps Fast Feet High Knees Inch Worms WOD: “FRAN-ISH” AMRAP in 5 minutes 21-15-9 DB Thrusters Burpees *REST 2 Minutes THEN THEN “GRACE” AMRAP in 5 minutes of DB Clean and Jerks *REST 2 Minutes THEN “DIANE” AMRAP in 5 Minutes 21-15-9 DB Deadlifts Push…

HOME WORKOUT Warm-up: 4 Rounds :30 Squat Jacks :30 Skaters :30 Toe Touches :30 Sprawls Strength: EMOM for 10 minutes 5 Strict press + 5 Push press WOD: “Toxic Burpees” EMOM For 20 minutes MIN 1: 20 PUSH UPS MIN 2: 20 SIT UPS MIN 3: MAX BURPEES MIN 4: REST *Score is the total…

HOME WORKOUT Weights needed: Light to medium DB’s for curls Light to very light weight for shoulder work 3-5 pounds for dead bug core work Warm-up: Kickboxing Combos WOD A: Metcon (AMRAP – Reps) 10 Min. EMOM Odd Min. Wall sits Even Min. Alt. bicep curls WOD B: Metcon (AMRAP – Reps) 10 Min. EMOM…