Daily WOD

  Intermediate Strength: Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations – Station 1: Goblet squats Station 2: Bottoms up kettlebell press (left) Station 3: Supinated bar rows Station 4: Bottoms up kettlebell... READ MORE

  Intermediate Strength: 3 Rounds – 4 Deadlifts @ 80 – 85% 5 Weighted push-ups Muscular Endurance: 2 Rounds – 8 One arm rows / side 12 Narrow dumbbell floor presses Metabolic Conditioning: Complete the following in teams of 2 with one person working at a time – 80 Lunges /... READ MORE

  Intermediate Strength: 4 Rounds – 3 Back squats @ 85% 10 Reverse crunches (add weight if possible) Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Weighted wall sit x 25 sec Side plank x 20 sec / side Metabolic Conditioning: Complete 3 rounds of the following working... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 6 Rounds – Round 1: 5 Hang power cleans (warm-up set) Rounds 2 – 4: 2 Hang power cleans Rounds 5 – 6: 2 Clean pulls (heavy) Muscular Endurance: 3 Rounds – 4 Supinated pull-ups 4 Dips One set:... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang power cleans 4 Rounds – 4 Deadlifts @ 70% 6 Neutral grip dumbbell presses Muscular Endurance: 2 Rounds – 10 Oblique v-ups / side 15 Reverse crunches Metabolic Conditioning: Complete 4... READ MORE

  Intermediate Strength: 4 Rounds – Double kettlebell front squats x 20 sec Kettlebell Lunges x 20 sec Kettlebell death march x 20 sec Rest x 1 min Muscular Endurance: 3 Rounds – 10 Partner assisted pull-ups 15 Weighted hip bridges If you can complete strict pull-ups,... READ MORE

  Intermediate Strength: 2 Rounds – 6 Explosive kettlebell swings Rest 30 seconds between rounds Complete the following every 2 minutes for 8 minutes – 3 Hang squat cleans Muscular Endurance: 1 Set: 20 Back squats @ 50% You may rest in the up position, but you may not rack... READ MORE

  Intermediate Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Explosive tire flips Complete the tire flips within 12 seconds Muscular Endurance: 3 Rounds – 6 Deadlifts @ 70 – 75% 10 Lat pull-downs Metabolic Conditioning: Complete 3 – 4 rounds... READ MORE

  Intermediate Strength: Complete 4 rounds of the following – 4 Long barbell lunges / side Farmer carry x 40 meters Muscular Endurance: Complete the following every 45 seconds for 9 minutes (3 sets): 12 Banded glute pull-throughs 12 Dumbbell curls (6 / side) 12 Windshield... READ MORE