Daily WOD

  Intermediate Strength: Banded monster walk x 12 steps in each direction 4 Rounds – 3 Deadlifts @ 80 – 90% 6 Seated dumbbell presses Muscular Endurance: Complete the following as quickly as possible in teams of two working and resting with your partner – Supinated... READ MORE

  Intermediate Strength: 20 Face pulls 15 Dislocates 6 Bottoms up kettlebell presses / side (light) Complete the following every 2 minutes for 10 minutes – Round 1: 6 Hang power cleans (stay light and focus on speed) Rounds 2 – 5: 2 – 3 Hang power cleans Muscular Endurance:... READ MORE

  Intermediate Strength: Complete 6 single leg hip lifts on each side Complete 15 Banded external rotations / side 4 Rounds – 4 Sumo deadlifts (lift explosively – stay tight) @ 70 – 75% 3 Floor presses (lift explosively – stay tight) @ 70 – 85% Rest a minimum of 2 minutes... READ MORE

  Intermediate Strength: Complete 6 quadruped rotations on each side Complete 10 banded psoas march steps on each side Complete the following EMOM for 10 minutes (5 sets): Front squats x 25 sec Supinated ring assisted pull-ups x 25 sec Muscular Endurance: 3 Rounds – 14 Knee... READ MORE

  Intermediate Strength: 15 Banded external rotations / side 10 Band resisted overhead squats Complete the following every 2 minutes for 10 minutes – 2 One arm snatches / side *Land in the bottom of the snatch with your weighted arm straight overhead Muscular Endurance: 3... READ MORE

  Intermediate Strength: Complete 12 banded monster-walk steps in each direction. Complete the following every 2 minutes for 10 minutes – Round 1: 8 Squat cleans (light) Rounds 2 – 5: 2 or 3 Squat cleans *If you are working on depth, choose a comfortable thruster weight and... READ MORE

  Intermediate Strength: Work up to a back squat 2 rep-max with near perfect form. 3 Rounds – 3 Weighted push-ups 10 Back squats @ 75% of 2RM established above Muscular Endurance: 3 Rounds – 8 Isometric dumbbell floor presses / side 15 Partner banded leg presses Metabolic... READ MORE

Intermediate Strength: 2 Rounds – 15 Band face pulls 10 Band pull-aparts Thread the needle x 6 reps / side 10 Kettlebell deadlifts 4 Rounds – 4 Rack pulls (begin just above the knee) @ 80% Deadlift 1RM 4 Ring assisted supinated pull-ups Muscular Endurance: 3 Rounds – 8 One arm... READ MORE

  Intermediate Strength: 3 Rounds – 6 Romanian deadlifts @ 35 – 50% 8 Partner assisted pull-ups 2 Rounds – 12 Supinated med-ball leg curls 15 Lat push-downs Muscular Endurance: Complete the following not for time – Farmer carry x 400 meters Jog in place to rest as needed... READ MORE