Daily WOD

  Intermediate Strength: Deadlifts – Work up to a 3RM, then 5 x 3 at 80 – 85% Chipper: 100 Wall balls 90 sec Heavy weighted plank 80 High knees / side 70 Bicycles (35 / side) 60 Chops (30 / side) 50 Push-ups 40 Box jumps 30 Chin-ups 20 Squat thrusts 10 Toes to bar... READ MORE

  Intermediate Strength: 5 Rounds – 6 Front squats 6 Pull-ups 6 One arm rows / side Muscular Endurance: 6 Rounds – Pull-up to bar hang x 25 sec Rest x 20 sec Handstand x 15 sec Rest x 10 sec Hollow body x 30 sec Rest x 30 sec Metabolic Conditioning: 3-4 Rounds – 10... READ MORE

  Intermediate Strength: Complete the following every 75 sec for 6 rounds – 6 Hang power snatches / side *Complete beginner unless you are confident with barbell snatches Metabolic Conditioning: 3 Rounds, 1 minute at each station – Squats Flutter kicks Sit-ups Sprints... READ MORE

  Intermediate Strength: 4 Rounds – 6 Deadlifts 6 L-sit press Muscular Endurance: 3 Rounds – 8 Supinated pull-ups 10 Double kettlebell lunges (5 / side) 8 Hollow body rocks Metabolic Conditioning: 12 Min AMRAP – 8 Toes to bar 10 Box jumps 12 Battle rope slams Shred finisher:... READ MORE

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 20 Min AMRAP – 5 Push-ups 10 Sit-ups 15 Squats *Move continuously for 20 minutes completing as many rounds of 5 push-ups, 10 sit-ups, and 15 squats as you can. Rest as little as possible. Rest... READ MORE

Intermediate Strength: 5 Rounds – 8 Squats 8 Bar rows Muscular Endurance: 3 Rounds – 8 Pull-ups 10 Push-ups 12 Hip bridges 4 Rounds – 6 Toe touches 6 Cross touches / side Metabolic Conditioning: 5 Rounds – 12 Squat thrusts 20 Kettlebell swings 40 Jumping jacks Shred finisher: 3... READ MORE

  Intermediate Strength: Squat – Work up to a 3 rep max, then: 4 x 3 @ 85% of 3 rep max Chipper: 100 Lateral box overs (50 / side) 90 Russian twists 80 Front reverse lunges (40 / side) 70 Flutter kicks 60 Kettlebells deadlifts 50 Pull-ups 40 Burpees 30 Tire flips 20 Tuck... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Good mornings 5 Dips Muscular Endurance: 8 Rounds – Handstand x 10 sec Plank x 20 sec Rest x 20 sec Pull-up hold x 10 sec Bar hang x 20 sec Wall sit x 30 sec Metabolic Conditioning: 10 Min AMRAP – 8 Alternating one... READ MORE

  Intermediate Strength: Front racked lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 5 Renegade rows / side 6 Supinated pull-ups 7 Cross touches / side Metabolic Conditioning: 4 Rounds – 8 Explosive sled pulls 5 Rounds – Plank x 40 sec Sled push to sprint x 180 feet... READ MORE