Daily WOD

  Intermediate Strength: Complete the following every 45 seconds for 8 rounds – Odd rounds: 3 One arm snatches (weak side) Even rounds: 3 One arm snatches (strong side) Muscular Endurance: EMOM for 8 minutes – Odd minutes: 3 Deadlifts @ 85% Evens minutes: 3 Pull-ups... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 5 rounds using the heaviest kettlebell possible – Round 1: 5 Kettlebell swings Round 2: 4 Kettlebell swings Round 3 – 5: 3 Kettlebell swings Muscular Endurance: 4 Rounds – 4 Weighted push-ups 4... READ MORE

  Intermediate Strength: 2 Rounds – 8 Push jerks w/ an empty bar Complete the following every 2 min for 8 min – 3 Push jerks @ 75% Advanced complete split jerks Muscular Endurance: 3 Rounds – 8 Back squats 8 Partner assisted pull-ups Metabolic Conditioning: Alternate... READ MORE

  Intermediate Strength: 4 Rounds – 5 Sumo deadlifts @ 70% 5 Supinated pull-ups Muscular Endurance: 3 Rounds – 6 Good mornings 6 Dips Complete one set each of: 8 Partner resisted bicep curls 8 Partner resisted triceps extension Metabolic Conditioning: 5 Rounds – 6 Hang power... READ MORE

Intermediate Strength: Complete the following every 2 minutes for 8 minutes (4 sets): 2 Hang power snatches Rest 10 – 20 seconds 2 Hang power snatches Muscular Endurance: 3 Rounds – 3 – 5 Rack pulls @ 100% of deadlift max 2 Rounds – 12 – 15 Pendlay rows Metabolic Conditioning:... READ MORE

  Intermediate Strength: 4 Rounds – 5 Back squats 6 Dumbbell chest presses Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Barbell chair pose x 15 sec (heavy) Handstand x 20 sec Hollow body x 30 sec Metabolic Conditioning: Complete 4 rounds for time – 8 Tire... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 8 minutes (4 sets): 3 Hang squat cleans 10 Deadlifts @ 55 – 65% Muscular Endurance: Complete 4 rounds of the following individually for times – 6 Explosive frog jumps Sprint x 50 meters Metabolic... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for minutes (4 sets): 3 Front rack reverse lunges / side 3 Shoulder to overhead’s Muscular Endurance: 3 Rounds – 5 Pull-up negatives 8 Barbell glute bridges @ 21×1 1 Set – 30 Lat push-downs Metabolic... READ MORE

  Intermediate Strength: 4 Rounds – Backward sled pull x 75 ft 8 Push-presses Sled push x 75 ft 12 Hollow body rocks Metabolic Conditioning: In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes – Station 1: Atomic sit-ups Station... READ MORE