Daily WOD

  Intermediate One rep max testing: Floor press 1RM Row 1RM Strength: 6 Rounds – 6 Pull-ups 8 Step ups (4 / side) Muscular endurance: 6 Rounds – Hanging oblique hold x 3 sec / side Rest x 5 sec Hanging L Hold x 5 sec Rest x 5 sec Metabolic conditioning: Complete the... READ MORE

  Intermediate One rep max testing: Floor press 1RM Row 1RM Muscular endurance: EMOM for 8 Minutes – 6 Thrusters Metabolic conditioning: 8 Min AMRAP – 6 Supinated inverted rows 7 Box jumps 9 Sit-ups Rest 3 min 8 Min AMRAP – 5 Toes to bar 10 Kettlebell swings Beginner Three... READ MORE

  Intermediate One rep max testing: Lunge 1RM if not yet completed Strength: Deadlift – 5 x 5 @ 55% 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... READ MORE

  Intermediate One rep max testing: Lunge 1RM Chipper – 100 Jumping jacks 90 Russian twists / side 80 Squats 70 Flutter kicks / side 60 Weighted hip bridges 50 Jingle jangles (single count) 40 Burpees 30 Pull-ups 20 leg raises 10 Bear crawls (30 ft = 1) Beginner Three rep... READ MORE

  Intermediate Strength: Work up to a 3 rep max Floor press Core: 4 Rounds – 6 Bar rollouts 8 Good mornings Metabolic conditioning: 3 Rounds – Lunges x 45 sec Rest x 15 sec Pull-ups x 45 sec Rest x 15 sec Burpees x 45 sec Rest x 15 sec Kettlebell swings x 45 sec Rest x 15... READ MORE

  Intermediate Strength: Work up to a 2 rep max lunge Muscular endurance: 4 Rounds – 6 Presses 6 Rows Metabolic conditioning: 5 Rounds – 5 Deadlifts 50 Jump ropes Rest 2 minutes, then: 3 Rounds – Plank x ALAP (As long as possible) Battle rope slams x AMAP in 1 min Rest 2 min... READ MORE

  Intermediate Power: Every 75 sec for 10 rounds – 5 Hang power snatch Strength: 6 Rounds – 4 Sumo deadlifts @ 70-75% 4 Weighted push-ups Muscular endurance: 18 Turkish get ups Metabolic conditioning: 6 Min AMRAP – 10 Russian twists / side 12 Sit-ups Rest 3 minutes,... READ MORE

  Intermediate Power: EMOM for 8 minutes – 4 Broad jumps Strength: 5 Rounds – 5 One arm rows / side 5 Pull-ups Muscular endurance: 6 rounds – Pull-up hold x 8 sec Rest x 10 sec Handstand hold x 10 sec Rest x 10 sec 6 rounds – Bar hang x 15 sec Rest x 10 sec Wall sit x 15 sec... READ MORE

  Intermediate Strength: Front squat – 4 x 8 @ 55% Muscular endurance: 5 rounds – 6 Chin-ups 6 Dips Core: 6 Rounds – Weighted plank x 20 sec (heavy) Rest x 20 sec Metabolic conditioning: 30 – 20 – 10 Push-ups Dumbbell power cleans Kettlebell swings Beginner Strength: Goblet... READ MORE