Daily WOD

  Intermediate Strength: Every 75 sec for 6 rounds – 6 Power snatches Muscular Endurance: 4 Rounds – 6 Dips 6 Supinated pull-ups 6 Supine med ball leg curls Metabolic Conditioning: Three sets for max reps of: 45 seconds of renegade rowing 45 seconds of wall ball shots 45... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses 5 One arm rows / side Muscular Endurance: 6 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Side plank on med ball x 20 sec / side Metabolic Conditioning: 2 Rounds: 400 Meter Run 15 Box jump overs 20 Dumbbell thrusters 15... READ MORE

  Intermediate Strength: 4 Rounds – 8 Front squats 8 Dumbbell push-presses 8 Supinated pull-ups Muscular Endurance: 4 Rounds – Farmer carry x 120 ft 8 Oblique v-ups  / side Zercher carry x 120 ft 8 Kettlebell good mornings Metabolic Conditioning: 50 Double unders, 10 Burpees... READ MORE

  Intermediate Strength: 4 Rounds – 6 Sumo deadlifts @ 3111 tempo 6 Supinated rows @ 2111 tempo 6 Pull-ups @ 2111 tempo Muscular Endurance: EMOM for 10 min – Min 1: Bear crawl x 150 ft Min 2: Hollow body x 30 sec Min 3: Bar hang x 40 sec Min 4: Crab walk x 90 ft Min 5: Plank... READ MORE

  Intermediate Strength: Thruster – 6 x 4 *Challenge yourself Muscular Endurance: 4 Rounds – 6 Renegade rows 6 Oblique v-ups / side Metabolic Conditioning: 3 Rounds – 50 High knees 40 Mountain climbers 30 Med ball slams 20 Cross touches (10 / side) 10 Tuck jumps Shred... READ MORE

  Intermediate Strength: One arm snatch – 5 x 6 / arm Muscular Endurance: 4 Rounds – 6 Weighted Push-ups 8 Bar inverted rows 10 TRX side crunches (5 / side) Metabolic Conditioning: Against a two-minute running clock, complete: 8 Dumbbell Ground to Overhead (4 / side) 6... READ MORE

  Intermediate Strength: 6 Rounds – 5 Kettlebell rows 8 Kettlebell front squats 5 Kettlebell push presses 8 Double kettlebell swings Rest 1 min Muscular Endurance: 3 Rounds – 6 Barbell rollouts 8 Good mornings 6 Side bends / side Metabolic Conditioning: Annie – 50 – 40 – ... READ MORE

  Intermediate Strength: Complete the following every 2 min for 5 rounds – 4 Turkish get ups (2 / side) Muscular Endurance: 6 Rounds – Supinated pull-up hold x 12 sec Rest x 10 sec Wall sit x 30 sec Rest 25 sec 6 Rounds – Handstand x 15 sec Rest x 5 sec Hollow body x 25 sec... READ MORE

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 6 Rounds – 6 pushups 10 Flutter kicks / side 12 High knees / side B) 3 Rounds – Mountain climbers x 90 sec Rest x 1 min Squat thrusts x 90 sec Rest x 1 min Jumping jacks x 2 min Rest x 2 min C 4... READ MORE