Daily WOD

  Intermediate Strength: Every 90 seconds for 6 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: Three sets of: 8 Single leg deadlifts / side @ 3011 8 Barbell Glute Bridges @ 20X1 Side Plank x 45 seconds each side Metabolic... READ MORE

  Intermediate Strength: 6 Rounds – 3 Strict presses @75 – 85% 5 Barbell squats @ 55 – 65% 7 Supine med ball leg curls Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (4 rounds total): Odd intervals: Push presses /Even intervals:... READ MORE

  Intermediate Strength: 5 Rounds – 8 Sumo deadlifts 8 Supinated inverted rows Advanced complete supinated pull-ups Muscular Endurance: Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations. Station 1: Landmine tight... READ MORE

    Intermediate Strength: 5 Rounds – 3 Floor presses @75 – 80% 5 Barbell rows Muscular Endurance: 4 Rounds – 8 Barbell sit-ups 6 Barbell side bends / side Suitcase carry x 90 feet / side Advanced complete straight leg barbell sit-ups Metabolic Conditioning: 4 Rounds... READ MORE

  Intermediate Strength: 5 Rounds – 4 Step ups / side 6 Inverted rows *Complete strict pull-ups if you are able Metabolic Conditioning: 16 Min AMRAP – 5 Push-presses 7 Deadlifts 10 Toes to bar Finisher: Complete 3 rounds of the following, working for 25 seconds at each... READ MORE

  Intermediate Strength: 5 Rounds – 6 Front squats @2211 Rest x 45 sec Muscular Endurance: Every 2 min 30 sec for 10 min (4 rounds) – 8 Triceps push-ups 8 Band pull-aparts 6 Single leg hip bridges / side 8 Hollow body rocks Metabolic Conditioning: Ascending burpee EMOM –... READ MORE

  Intermediate Strength: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated barbell rows x 8 reps @ 2111 Station 2 – Dumbbell death march x 20 steps @ 2011 Station 3 – Handstand hold x 60 seconds Metabolic Conditioning: Complete 3 rounds of the... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 6 Rounds – 4 One arm snatches (left) 15 Push-ups 4 One arm snatches (right) Metabolic Conditioning: In teams of two, with only one person working at a time, complete as many rounds as possible in 30 minutes... READ MORE

  Intermediate Strength: 4 Rounds – 5 Natural hamstring curls 8 Dips 5 Floor presses 8 Alternating bicep curls / side Muscular Endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Hip bridge hold x 20 sec Hollow body hold x 30 sec Benchmark – Karen: 150 Wall balls for... READ MORE