HOME WORKOUT Warm Up: Push up super sets (5×15) 5×15 Push ups 5 Diamond push ups 5 standard push ups 5 wide push ups Work every 90 seconds. Once complete, rest for the remainder of time. WOD: 5 Rds For Time 10 Deadlifts 8 hang cleans 6 front squats 4 push press 2 thrusters

HOME WORKOUT Warm up: 12 Min EMOM (45/15) Plank hold Skaters Mountain Climbers Squat jacks WOD: 20 min AMRAP 5 burpees 10 push ups 15 squats

HOME WORKOUT Bradass Friday Fights Log into Wodify for today’s workout details.

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