Daily WOD

  Intermediate Strength: Complete the following EMOM for 10 min – 6 One arm snatches / side Metabolic Conditioning: Benchmark Workout: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Shred finisher: 3 Rounds – Sled push to sprint Mobility: 2 Rounds – Super couch... READ MORE

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 8 Turkish get ups / side (add a weight if you can) B) 5 Rounds – 5 Judo push-ups (google it) 6 single leg hip bridges / side 8 Hollow body rocks *Judo push-ups can be done from the knees C) Complete 4... READ MORE

  Intermediate Strength: 6 Rounds – 4 Deadlifts @ 70% 4 Floor presses @ 70 – 75% Chipper: 100 Double unders 90 Lunges (45 / side) 80 Battle rope alternating waves (40 / side) 70 Scissor crunches (35 / side) 60 Bar Inverted rows 50 Lateral box overs (25 / side) 40 Sandbag... READ MORE

  Intermediate Strength: Complete 5 rounds, working for 20 sec at each station – Station 1: One arm snatches Station 2: Front squats Station 3: Push presses Station 4: Narrow supinated pull-ups *Rest 25 seconds between stations Core: 4 Rounds – 8 Reverse crunches 8 oblique... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 8 rounds: Rounds 1-2: 5 Squat cleans Rounds 3-5: 4 Squat cleans Rounds 6-8: 3 squat cleans Muscular Endurance: 4 Rounds – 6 Single leg hip bridge / side 6 Wide pull-ups 6 Renegade rows / side (no push-up)... READ MORE

  Intermediate Strength: 4 Rounds – 5 Deadlifts @ 32X1 5 Supinated strict pull-ups @ 21X1 12 Reverse snow angels @ 2020 12 Hollow rocks Muscular Endurance: 5 Rounds – Handstand x 20 sec Wall sit x 25 sec Plank x 30 sec Metabolic Conditioning: Complete 3 rounds, 40 sec... READ MORE

    Intermediate Strength: 5 Rounds – 6 Squats 6 One arm rows / side Muscular Endurance: 4 Rounds – 6 Dumbbell curls / side   6 Lateral leg raises / side 8 Triceps pushdowns 8 Kettlebell good mornings Metabolic Conditioning: Complete as many rounds as possible in... READ MORE

At home workout # 3 Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 4 Rounds – 12 Push-ups 12 Mountain climbers / side 12 Squat jumps 12 Sit-ups 6 Sprints (50 ft = 1) Rest 90 sec B) 10 Minute AMRAP – 6 Burpees 8 V-ups 30 Jumping jacks C) Accumulate 3... READ MORE

  Intermediate Strength: Deadlift – 7 x 3 @ 65 – 75% Chipper: 100 Squats 90 Wall climbers 80 Jumping jacks 70 Russian twists 60 Push-ups 50 Squat thrusts 40 Pull-ups 30 Lateral shuffles (15ft) 20 Toes to bar 10 High fives! Beginner Strength: Deadlift – 7 x 5 Chipper:... READ MORE