Daily WOD

Intermediate Strength: 6 Romanian deadlifts 6 Supinated pull-ups 6 One arm rows / side Core: 3 Rounds – 8 Overhead sit-ups 6 Lateral leg raises / side Metabolic Conditioning: 4 Rounds – 15 Push-ups 25 Squats 100 Jump ropes Run x 400 meters Rest x 2 min *Advanced complete 50... READ MORE

  Intermediate Strength: 5 Rounds – 5 Barbell squats @ 55-65% 5 Floor presses @ 55 – 65% 5 Supine med ball leg curls *Do your best to use perfect technique Metabolic Conditioning: Complete 3 rounds with a partner – Complete the following with a partner for time – 100 Hang... READ MORE

  Intermediate Strength: 12 Turkish get ups (heavy) Chipper: 80 Wall balls 70 Kettlebell deadlifts 60 Weighted sit-ups (feel free to anchor your feet) 50 Explosive med ball chest throws (throw a medicine ball against a wall explosively) 45 Jumping jacks 40 Weighted Russian... READ MORE

  Intermediate Strength: 4 Rounds – 6 Chin-ups 8 T bar rows 10 Front rack reverse lunges (5 / side) Muscular Endurance: EMOM for 12 min – Odds: 5 One arm snatches / side Evens: Front leaning rest on rings x 30 sec Metabolic Conditioning: 5 Rounds – 8 Hang power cleans 8... READ MORE

  Intermediate Strength: 6 Rounds – 3 Deadlifts @ 75% 4 Weighted push-ups (Heavy) Core: 5 Rounds – Wipers x 15 sec Rest x 15 sec Alternating lying leg extensions x 15 sec Rest x 15 sec Lateral crunches (left) x 12 sec Rest x 15 sec Lateral crunches (right) x 12 sec Rest x 15... READ MORE

  Intermediate Strength: 5 Rounds – 5 Front squats 5 Push presses 5 Supinated pull-ups Muscular Endurance: 5 Rounds – Superman x 15 sec Zercher Wall sit x 20 sec Hollow body x 25 sec Weighted hip bridge x 15 sec Metabolic Conditioning: 2 Rounds – 25 Mountain climbers / side... READ MORE

  Intermediate Strength: Every minute, on the minute, for 8 minutes: 5 Man makers (challenge yourself) Muscular Endurance: 4 Rounds – KB deadlifts x 20 sec Rest x 30 sec Pull-ups x 20 sec Rest x 30 sec Bar rows x 20 sec Rest x 30 sec Metabolic Conditioning: 4 Rounds – 10... READ MORE

Intermediate Strength: Find a 2 rep squat max for the day, then… Barbell squat – 6 x 2 @ 85 – 90% of 2RM Chipper: 100 Double unders 90 Kettlebell swings 80 Oblique mountain climbers / side 70 High knees / side 60 Push-ups 50 Sit-ups 40 Chin-ups 30 Tuck jumps 20... READ MORE

5 Rounds – 5 Straight-legged Russian twists /side Start in the v-up position, resting on your tailbone. Interlock your fingers and rotate your torso to touch the tops of your hands to the floor on your left, then your right.  Prioritize full range of motion! 10 Squat jumps 15... READ MORE