Daily WOD

  Intermediate 2 Rounds – 15 Face pulls Dynamic chest stretch x 8 Thread the needle x 5 / side 4 Bottoms up kettlebell presses / side Strength: Complete the following every 2 minutes for 18 minutes (3 sets): 6 – 8 Alternating dumbbell floor presses / side @ 20X1 6 – 8 One... READ MORE

  Intermediate Forearm stretch x 30 seconds Complete 6 quadruped rotations on each side Complete 12 psoas march steps on each side 30 Air squats Strength: 4 Sets: 4 Front squats @ 80% 4 Weighted ring assisted pull-ups Muscular Endurance: 2 Sets: 8 Bulgarian split squats @... READ MORE

  Intermediate 2 Rounds – 6 Sampson lunges / side 10 Leg swings / side 10 Lateral leg swings / side 15 Face pulls Strength: Complete 5 squat cleans at a light weight Complete the following every 2 minutes for 8 minutes – 3 Hang squat cleans Muscular Endurance: 4 Rounds – 5... READ MORE

  Intermediate 2 Rounds – Complete 8 psoas march steps / side Complete 6 alternating Cossack squats / side Complete 5 Single leg hip lifts / side Strength: In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Complete 6 quadruped rotations on each side Strength: 4 Sets: 6 Kettlebell push-down swings Rest 2 – 3 minutes Muscular Endurance: Complete the following every 90 seconds for 18... READ MORE

  Intermediate Complete 6 single leg hip lifts on each side 2 Rounds – 15 Hip bridges 15 Face pulls 5 Reverse lunges / side Strength: 3 Sets: 8 – 10 explosive sled pulls Rest x 2 minutes 4 Sets: 5 Rack pulls @ 80% deadlift 1RM 5 Pull-up negatives Metabolic Conditioning:... READ MORE

  Intermediate Complete 15 leg swings / side Complete 15 lateral leg swings / side Strength: Complete the following every 3 minutes for 12 minutes – 8 Front squats 8 Barbell rows 8 Barbell rollouts Muscular Endurance: Complete 4 Rounds of the following working for 15... READ MORE

  Intermediate Rollout glutes Strength: 4 Rounds – Tire flips x 10 seconds 3 Reverse lunge sprinter step-ups / side Metabolic Conditioning: Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds – Buy-in: Run... READ MORE

  Intermediate 20 Chest press shoulder press 8 Hip circles / direction Strength: 4 Rounds – 4 Kettlebell step-ups / side 4 Floor presses @ 70% Muscular Endurance: Complete the following EMOM for 12 minutes (3 rounds): Bulgarian split squat jumps (left) x 30 sec One arm rows... READ MORE