Daily WOD

  Intermediate Strength: Every minute, on the minute, for 16 minutes (4 sets): Minute 1 – 6 Tall box jumps Minute 2 – 8 Supinated rows @ 10×1 Minute 3 – 6 Deadlifts Minute 4 – 10 L-seated dumbbell presses @ 20X1 Metabolic Conditioning: Partners alternate whole rounds to... READ MORE

  Intermediate Extended warm-up: Warm-up, then… 2 Rounds – Skip x 20 feet Frankensteins x 20 feet Carcoa x 20 feet / side Spidermans x 10 feet Sampson lunges x 20 feet Strength: 5 Rounds – 3 Squats @ 75 – 80% 3 Rope climbs Heavy sled push x 45 ft Metabolic Conditioning: 4... READ MORE

Active recovery Complete 2 Rounds Of The Following: Backpedal x 15 seconds Run x 15 seconds Walk x 20 seconds Lateral shuffle x 10 seconds (to the left) Run x 15 seconds Lateral shuffle x 10 seconds (to the right) Walk x 20 seconds Sampson lunge x 20 seconds Run x 15 seconds High... READ MORE

  Intermediate Strength: 4 Rounds – 8 Sumo deadlifts 8 Wide pull-ups 6 Supinating dumbbell curls / side Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (4 rounds total): Round 1: Odd intervals: Kettlebell swings Even intervals: Wall... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses @ 60 – 65% 5 Bar rows @ 60 – 65% Muscular Endurance: 5 Rounds – Supinated pull-up with knee raise x 12 sec Rest x 10 sec Chair pose x 20 sec Rest x 25 sec 4 Rounds – Handstand x 15 sec Rest x 10 sec Hollow body x 20 sec... READ MORE

Intermediate Strength: Warm-up your deadlift, then – Deadlift – 5 x 4 @ 70% Muscular Endurance: 4 Rounds – 6 Dips 8 Hollow body rocks Chipper: 60 Jumping lunges (30 / side) 40 Russian kettlebell swings 20 Push-ups 10 Strict chest-to-bar pull-ups 800 Meter run 10... READ MORE

    Intermediate Strength: 18 Turkish get ups (9 / side) Muscular Endurance: 4 Rounds – 8 Hammer curls / side 8 Hanging med ball leg curls 6 Palloff presses / side Metabolic Conditioning: 3 Rounds – 20 Box jumps Semi-cicle mounatiain climbers x 4 semi-circles 30 Battle... READ MORE

  Intermediate Strength: 4 Rounds – 6 Front squats @ 21X1 6 Pull-ups @ 2111 6 Judo push-ups Core: 4 Rounds – Plank on med ball x 30 sec Dumbbell T-plank x 20 sec / side Metabolic Conditioning: In teams of two, with only one person working at a time, complete as many rounds... READ MORE

2 – 3 Rounds 30 Jumping jacks 15 Push-ups 30 Jumping jacks 15 Squat jumps (full squat) 30 Jumping jacks 15 Sit-ups 30 Jumping jacks 15 Chair dips (sit in a chair and place your hands on the edge of the seat. Next scoot your butt forward until its off the chair so that your arms... READ MORE