Daily WOD

  Intermediate Strength: Every 75 sec for 6 rounds – 5 Power snatches Muscular Endurance: 4 rounds – Pull-ups x 20 sec Rest x 20 sec TRX bicep curls x 20 sec Rest x 20 sec Hanging med ball leg curls x 20 sec Rest x 20 sec Dips x 20 sec Rest x 40 sec Metabolic Conditioning:... READ MORE

  Intermediate Strength: 5 Rounds – 6 Deadlift @ 50% 6 Supinated pull-ups Muscular Endurance: 4 rounds – 6 Broad jumps 6 Renegade rows / side (no push-up) 6 Strict Toes to bar Metabolic Conditioning: 3 Rounds – Complete 40 sec at each station with 20 sec rest between... READ MORE

  Intermediate Strength: Complete 5 sets of 5 bear complexes. Bear complex: Power clean Front squat Push press Back squat Push press Muscular Endurance: 6 Rounds – 6 Hollow body rocks 8 Supermans 5 Oblique v-ups / side Metabolic Conditioning: 12 Min AMRAP – 6 Tall jump... READ MORE

  Intermediate Strength: 4 Rounds – 6 Single leg deadlifts / side 6 Dumbbell alternating curl to presses / side 8 Triceps push-downs Muscular Endurance: 6 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Wall-sit x 30 sec Metabolic Conditioning: 4 Rounds – 20 squats 20... READ MORE

  Intermediate Strength: 6 Rounds – 4 Sumo deadlifts @ 65% 1RM 6 One arm row / side Metabolic Conditioning: 100 Wall climbers / side 90 Jumping jacks 80 Flutter kicks / side 70 Squats 60 Push presses 50 Pull-ups 40 Box jumps 30 Sit-ups 20 Burpees 10 Toes to bar Beginner... READ MORE

  Intermediate Strength: 4 Rounds – 5 Front rack reverse lunges / side 8 Pull-ups 8 Weighted push-ups Muscular Endurance: 8 Rounds – Farmer carry x 20 sec Plank with knee to elbow x 20 sec Zercher carry x 20 sec Mountain climbers x 20 sec *Rest 10 seconds between exercises... READ MORE

At home workout # 5 Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 100 Jumping jacks 90 Flutter kicks / side 80 Arm circles / way (forward / backward) (Make your circle about the size of a Frisbee) 70 Hip Bridges 60 Russian twists / side 50 Squat... READ MORE

  Intermediate Strength: Complete 18 Turkish get ups (9 / side) *rest as needed Muscular Endurance: Complete the following every 2 min 30 sec for 4 rounds 6 Barbell rollouts 8 Good mornings 8 TRX wide inverted rows Metabolic Conditioning: In teams of two, complete 100... READ MORE

  Intermediate Strength: 4 Rounds – 10 Deadlifts 8 T-bar rows 6 Supinated pull-ups *complete 1-2 warm up sets prior to beginning round 1 Metabolic Conditioning: Complete 4 rounds, working for 40 sec at each station with 25 sec rest between stations – Station 1: Deadlifts... READ MORE