Category: WOD

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

Home Workout WOD: 12 Min EMOM (45/15) Mountain climbers Sprawls Sit ups Flutters WOD: Jaime Higaya -For Time 20-18-16-14-12-10-8-6-4-2 Alt DB snatch DB goblet squats Russian twists

Home Workout Strength: Thruster complex (5×15) 5 Dead lifts 5 front squats 5 thrusters WOD: For Time 100 DU’s/200 singles (buy in/out) 3 RDS 25 v-ups 25 lunges 25 air squats 25 burpees

Home Workout WOD: 12 Min EMOM (45/15) Plank hops Skaters Plank jacks Squat jacks WOD: Kinda Cindy 20 min AMRAP 5 burpees 10 push ups 15 squats

Home Workout Strength Warm Up: 3 Rounds 10 Alternating Renegade Rows 10 Front Rack Squats :30 Hold at bottom of squat WOD: 20x EMOM Min 1: DU Min 2: V Ups Min 3: Jumping Air Squats Min 4: Plank

Home Workout Warmup: 3 rounds 10 should taps 20 mountain climbers 10 lateral jump over object WOD: Hotel Hell (For Time) 100 DB Hang Cluster To start, and at the top of each minute EMOM 5 Burpees