Daily WOD

  Intermediate Strength: Barbell squat – 5 x 5 @ 60 – 65% Muscular endurance: 3 Rounds – 10 Pull-ups 10 Dips Farmer carry x 150 ft Core: 2 Rounds with a partner – 6 Hollow body med ball tosses (overhead) 6 Hollow body med ball tosses (to chest) 6 Hollow body lateral... READ MORE

  Intermediate Power: EMOM for 8 min – 3 Tall box jumps *Challenge yourself Strength: 5 Rounds – 5 Floor presses @ 65% 5 One arm rows / side @ 25% Muscular endurance: 4 Rounds – 8 Supinated pull-ups 8 Good mornings Metabolic conditioning: 10 Min AMRAP – 8 Alternating one arm... READ MORE

  Intermediate One rep max testing: Choose a lift (optional) *This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR. Strength: Deadlift – 3 x 10 @ 45 – 55% Muscular endurance: EMOM for 8 minutes – 5 Thrusters *go heavy... READ MORE

  Intermediate Strength: Squat – 7 x 3 @ 75 – 80% Muscular endurance: 12 Turkish get ups *go heavy Metabolic conditioning: 6 Rounds – 6 Burpees 8 Push-presses 10 Sit-ups Beginner Strength: Squat – 7 x 3 @ 75 – 80% Muscular endurance: 16 Turkish get ups Metabolic... READ MORE

  Intermediate Strength: Romanian deadlift – 5 x 6 @ 40% Muscular endurance: 7 rounds of 4 reps each of – Barbell rollout Kneeling clean and press Hip jump Metabolic conditioning: Double kettlebell circuit: Complete the following reps for each movement for time – 2 – 4... READ MORE

  Intermediate Strength: EMOM for 4 min – 4 Broad jumps Every 2 min for 3 rounds – 3 Long jumps Muscular endurance: 6 rounds – Pull-up hold x 8 sec Rest x 10 sec Hollow body hold x 16 sec Rest x 10 sec 6 rounds – Handstand hold x 12 sec Rest x 10 sec Wall sit x 15 sec Rest x... READ MORE

Intermediate Strength: Complete the following every 75 sec for 8 rounds – 5 Hang power snatches Muscular endurance: Complete the following every 2 min for 5 rounds – 10 Deadlifts 12 Push-ups 12 Plank up-downs (6 / side) 12 Hollow body rocks Metabolic conditioning: Complete the... READ MORE

  Intermediate Strength: Kettlebell step-up – 6 x 3 Muscular endurance: 3 Rounds – 8 Supinated pull-ups @2111 6 Dips @ 2111 6 Supine med ball leg curls @3011 Core: 3 Rounds – Hollow body x ALAP (as long as possible) Metabolic conditioning: 30 – 20 – 10 – Wall balls Box jumps... READ MORE

  Intermediate One rep max testing: Floor press and row stragglers Strength: Sumo deadlift – 4 x 8 @ 40 – 45% Muscular endurance: 4 Rounds – Triple jump x 60 feet Zercher carry x 150 feet 8 Hollow body rocks *Complete the 60 feet in as few jumps as possible Metabolic... READ MORE