Daily WOD

Intermediate Strength: Snatch technique Every 75 sec for 6 rounds – Minutes 1 – 2: 6 One arm snatches / side Minutes 3 – 4: 5 One arm snatches / side Minutes 5 – 6: 4 One arm snatches / side Advanced complete barbell snatches Metabolic Conditioning: 6 Rounds – 6... READ MORE

There will be an alternate strength for you if you already completed your row 1RM test! Intermediate Strength: Find your barbell row one-rep max! Muscular Endurance: Complete 4 repetitions of the following complex EMOM for 8 minutes – Dumbbell snatch + 2 alternating reverse... READ MORE

Intermediate Strength: Find your barbell row one-rep max! Muscular Endurance: 5 Rounds not for time – 3 Rope climbs 3 Squat cleans 5 Deadlifts Metabolic Conditioning: Complete 4 rounds of the following: 2 Min AMRAP – 8 Wall ball squat thrusts Broad jump x 60 feet *Rest 90 – 120... READ MORE

Intermediate Strength: 4 Rounds – 8 Floor presses 8 Dips Farmer carry x 240 ft Muscular Endurance: 4 Rounds – Handstand x 20 sec Chair pose x 20 sec Weighted hip bridge hold x 20 sec Push-up hold x 10 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 3 rounds of the... READ MORE

There will be an alternate strength for you if you already completed your press 1RM test! Intermediate Strength: Find your overhead strict press one-rep max! Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets of each): 8 Front squats @ 21X1 8 Hanging med ball hamstring... READ MORE

Intermediate Strength: Find your overhead strict press one-rep max! Metabolic Conditioning: 8 Rounds – 10 Deadlifts 8 Hang power cleans 6 Pull-ups  Rest for 2 minutes, then.. Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest... READ MORE

There will be an alternate strength for you if you already completed your floor press 1RM test! Intermediate Strength: Find your floor press one rep max! The following is a template for working up to a one rep max (sets x reps @ percentage of max weight): Warm up 1×8 @ 30% 1×5 @... READ MORE

Intermediate Strength: Find your floor press one rep max! The following is a template for working up to a one rep max (sets x reps @ percentage of max weight): Warm up 1×8 @ 30% 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ or new PR. Muscular endurance:... READ MORE

There will be an alternate strength for you if you already completed your deadlift 1RM test! Intermediate Strength: Find your deadlift one rep max! The following is a set and rep template for working up to a one rep max: Warm up 1×8 @ 30% 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80... READ MORE