Daily WOD

  Intermediate 2 Rounds – 12 Dislocates 4 Bottoms up kettlebell presses / side 10 Banded overhead squats Strength: Complete the following every 2 minutes for 8 minutes: 4 Hang power snatches Advanced complete 2 snatches Muscular Endurance: 4 Rounds – Handstand hold x 15 sec... READ MORE

  Intermediate 3 Rounds – 5 Lunges / side 10 Squats 5 Squat thrusts Strength: 4 Rounds – 6 Back squats @ 60% 8 Resistance band lat pull-downs Muscular Endurance: 3 Rounds – 12 Lower pulley knee-ins 12 Supinated inverted rows 12 Half-kneeling landmine press (6 / side)... READ MORE

  Intermediate Thread the needle for 8 repetitions on each side Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Strength: 4 Rounds – 10 Deadlifts Front rack lunge x 60 feet 12 Push-ups Muscular Endurance: 3 Rounds – Band resisted bear... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Strength: Complete 4 rounds of the following with a partner – 6 Banded broad jumps (partner A) TRX forward lean x 20 sec 6 Banded broad jumps (partner B) Side plank x 25 seconds... READ MORE

  Intermediate 2 Rounds – 15 Face pulls 10 Band pull-aparts 6 Cat-cows Strength: 4 Rounds – 3 Rack pulls @ 100% deadlift 1RM 3 Weighted push-ups Muscular Endurance: 3 Rounds – 6 Dips 10 Band resisted seated towel rows For the rows, anchor a resitance band to the rig and loop... READ MORE

  Intermediate Spend 60 seconds rolling out your quads Spend 30 seconds completing a sit and reach hamstring stretch Strength: 4 Rounds – 3 Kettlebell step-ups / side 6 Supinated ring assisted pull-ups Muscular Endurance: Every 90 seconds for 12 minutes (2 sets): Station 1 –... READ MORE

  Intermediate Complete 8 hip circles / side Complete 8 alternating cossack squats / side Strength: Complete the following every 2 minutes for 8 minutes – 4 Hang squat cleans Advanced compete 2 squat cleans Muscular Endurance: 3 Rounds – 6 Single leg deadlifts (left) 8 Side... 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: Take 8 minutes to work up to a back squat 2 rep-max for the day 3 Rounds – 2 Back squats @ 90% of 2RM 3 Pull-up... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Strength: 4 Rounds – 5 Deadlifts @ 70 – 75% 5 Dips 5 Alternating dumbbell hammer curls / side Muscular Endurance: Complete one set each of: 8 Partner resisted bicep curls 8... READ MORE