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…

HOME WORKOUT Strength: Tempo Tricep Dips using Box or Chair 2 Tabatas 20/10 (8 min) 2-1-2 2 sec. down,1 sec hold @bottom,2 sec. up WOD: AMRAP in 21 minutes 7 Burpees 11 Push-Ups 22 Kettlebell Swings (54/35 lb) Buy-in: 65 Sit-Ups On a 21-minute clock, as many rounds and repetitions as possible (AMRAP) perform the…

HOME WORKOUT Strength: Tempo Lunges 3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top) 5R/5L E1:30MOM (7 rounds) 10min. WOD: 5X 5EMOM’s (25 Minutes) Min. 1 5 Mountain Climbers & 5 Bicycles (R&L=1) Min. 2 5 Air Squats & 5 Jumping Air Squats Min. 3 5 Pike Push-Ups & 5 Hand…

HOME WORKOUT Strength: Tempo Push-ups – 2 Tabatas 20/10 First Tabata Round (4 Min.) 4 Seconds down, 1 Second Up 2nd Tabata Round (4 Min.) 1 Second down, 4 Seconds Up WOD: 5 Rounds for Time 10 Burpee star jumps 20 R&20 L Knee to elbows (These will be done from a plank position on…

HOME WORKOUT Strength: Tempo Squats 10x EMOM Odd Minute 2 Tempo squats 15-0-15-0 (15 seconds down, 0 @ bottom, 15 seconds up, 0 @ top) Even Minute 10 Tempo Glute Bridges 0-5 (5 sec hold @ the top, 0 @bottom) WOD: (5 Rounds for reps) “Tabata This!” Home Workout Version Tabata Box/Chair Step Ups Tabata…