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

Home Workout Strength Warm Up: 4 Rounds 15 Weighted Glute Bridges 10 Tempo Weighted Squats (4242) WOD: For Time Buy In: 100 Alternating Forward Step Lunges Then, 21-15-9-15-21 Sit Ups Push Ups

Home Workout Strength Warm Up: 4 Rounds 10 Scapular Push Ups 3 Inch Worm 3 Dive Bomber WOD: AMRAP 20 Min 10 Tricep Dips 15 HSPU 10 Devil’s Press 35/50 15 Burpees *Tricep Dips -Use a chair, steps, or step ladder *HSPU – Pike push ups, push ups, seated press

Home Workout 3 Rounds Strength Training: 5 Cossack Squats to Press – Left 5 Cossack Squats to Press – Right 5 Single Leg Deadlift-Right 5 Single Leg Deadlift-Left Support Your Local Box Workout 3 (Time) WOD: For time -CAP 20 Minutes 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb…