Daily WOD

Workout #1 Complete as many rounds of the following as possible in 15 minutes: 8 Burpees 8 V-ups 30 Jumping jacks Rest, Then: Accumulate 3 minutes planking   Workout #2 2 – 3 Rounds: 20 Tuck jumps or squat jumps 20 Pushups 20 Flutter kicks (2-count) 20 Squats 20 Mountain... READ MORE

  Intermediate Complete 8 hip circles / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Complete 8 alternating cossack squats / side Strength: Complete the following every 2 minutes for 12 minutes (3 sets):... READ MORE

  Intermediate 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts 2 Rounds – 8 Push-ups 10 Kettlebell deadlifts Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 8 Weighted push-ups 8 Rack pulls Muscular... READ MORE

Intermediate 5 Cat cows 5 Quadruped rotations / side 2 Rounds – 8 Ring assisted pistols / side 10 Inverted rows Strength: Complete the following every 90 seconds for 12 minutes (4 sets): 5 Barbell rows @ 65% 5 Front squats @ 65% Muscular Endurance: Complete the following EMOM for... READ MORE

  Intermediate 20 Face pulls 2 Rounds – Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat) 10 Inverted rows Strength: Complete the following every 2.5 minutes for 7.5 minutes (3 sets): 5 Explosive med ball chest throws Hollow body rocks x... READ MORE

Intermediate 20 Face pulls 2 Rounds – Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat) 10 Inverted rows Strength: Complete the following every minute for 9 minutes (3 sets): Russian step-ups x 30 seconds (weak leg) Russian step-ups x 30... READ MORE

  Intermediate Monster walk x 10 steps in each direction 5 Cat cows 5 Quadruped rotations / side 5 Thread the needle’s / side 10 Band pull aparts Strength: Complete the following every 2.5 minutes for 10 minutes: 8 Kettlebell swings alternating between American and Russian... READ MORE

Intermediate 15 Chest press shoulder presses Spiderman x 30 feet Overhead movement prep: Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your... READ MORE

  Intermediate 10 Inverted rows Sampson lunge x 60 feet 8 Single leg hip lifts / side 8 Cossack squats / side Inchworm x 30 feet 10 Inverted rows Strength: Complete the following every 90 seconds for 9 minutes (3 Sets): 4 Back squats @ 80% 8 Supinated barbell rows @ 50... READ MORE