Daily WOD

    Intermediate Strength: 5 Rounds – 4 Squats 6 Floor presses 8 Pull-up negatives (do not use a band) *Complete strict pull-ups if you are able Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Handstand x 15 sec Wall sit x 25 sec Hollow body x 35 sec Metabolic... READ MORE

  Intermediate Strength: 4 Rounds – Sled push x 45 ft 6 Lateral med ball throws against wall / side 3 Rope climbs Metabolic Conditioning: 8 Min AMRAP – 12 One arm snatches (6 / side) 12 Sit-ups 5 Rounds – 8 Toes to bar 12 Push-presses 60 Jump ropes *Rest 3 minutes between... READ MORE

  Intermediate Strength: 5 Rounds – 6 Sumo deadlifts 6 Supinated pull-ups Muscular Endurance: 3 Rounds – 6 Renegade rows / side (push-up, row, row) 8 Alternating dumbbell curls / side Farmer carry x 100 meters Metabolic Conditioning: 60 American kettlebell swings / 20 Box... READ MORE

  Intermediate Strength: Every 2:30 for 5 rounds: 6 Front squats @ 21×1 8 Hollow body rocks Muscular Endurance: 4 Rounds – 6 Single arm presses / side 6 Single arm deadlifts / side 6 Single arm inverted rows / side Metabolic Conditioning: 12 Min AMRAP – 6 Thrusters 8... READ MORE

  Intermediate Summer Smackdown Benchmark Workout #1: 5 Rounds for time of… 5 Squat cleans 10 Burpee bar overs 15 Box jumps Clean recommended weight: Int. 135# (men) / 95# (women) Beg. 105# (men) / 65# (women) Box jump recommended height: Int. 30” (men) / 24” (women) Be... READ MORE

  Intermediate Strength: Every 75 sec for 6 Rounds – 4 One arm snatches / side Beasts in training complete 5 hang power snatches Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 25 sec Rest x 30 sec Chair pose x 20 sec Hollow body x 25 sec Rest x 30 sec *Go... READ MORE

  Intermediate Strength: Every 3 minutes, for 15 minutes (5 rounds): 5 Deadlifts @ 60 – 75% Strict pull-ups x AMAP *If you cannot complete strict pull-ups without a band, complete inverted rows. Use a difficulty that will allow you to get at least 5 but no more than 12.... READ MORE

  Intermediate Strength: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 8 Supinated rows @ 2111 Station 2 – Dumbbell Death March x 20 steps Station 3 – 8 Front squats @ 21×1 Metabolic Conditioning: 4 Rounds – 8 Lunges / side 12 Push presses 80 Jump ropes... READ MORE

  Intermediate Strength: 12 Turkish get ups (6 / side) *Use the heaviest weight you are able to while maintaining proper form. Muscular Endurance: 4 Rounds – Push-up hold x 10 sec T plank x 20 sec / side Plank on med ball x 30 sec Metabolic Conditioning: 5 Rounds – 6... READ MORE