Daily WOD

  Intermediate Strength: Power clean – 6 x 6 Muscular endurance: 3 Rounds – 8 Good mornings @ 3011 8 Single leg hip bridge / side @3111 Metabolic conditioning: 3 Rounds with a battle rope– Alternating waves x 25 sec Upper cuts x 25 sec Stage coach w/ reverse lunge x 25 sec... READ MORE

  Intermediate Strength: Pause squats – 3 x 10 @ 30% Muscular endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Handstand practice x 30 sec Hanging L-hold x 3 reps of 8 sec each Metabolic conditioning: 5 Rounds – 8 Box jumps 12 Kettlebell swings 16 Med ball slams... READ MORE

  Intermediate Strength: Push jerk – 4 x 8 @ 50 – 60% of Jerk 1RM Muscular endurance: 3 Rounds – 10 Deadlifts 10 Dips 8 One arm row / side Metabolic conditioning: Tabata – Lunges Sit-ups Burpees Sprints Beginner Strength: Push press – 4 x 8 @ 70 – 80% of press... READ MORE

  Intermediate Strength: Hang power snatch – 6 x 6 Core: 3 Rounds – Plank x 40 sec Rest x 20 sec Metabolic Conditioning: Complete the following with a partner for time – 120 Pull-ups, [wall sit] 200 Wall balls [hollow body] 280 Mountain climbers / side [bar hang] *One... READ MORE

  Intermediate Strength: Romanian deadlift – 5 x 6 @ 25 – 30% Muscular endurance: 16 Turkish get ups Core: 12 Resistance band inverted sit-up 8 Resistance band twists / side Metabolic Conditioning: 10 Rounds – Sprint x 20 sec Rest x 40 sec Beginner Strength: Romanian... READ MORE

Intermediate Strength: One arm row – 5 x 5 @ 25 – 30% Muscular endurance: 5 Rounds – 6 Pistols / side 8 Pull-ups Metabolic Conditioning: 12 Min AMRAP – 1 Wall ball, 1 sit-up 2 Wall balls, 2 sit-ups 3 Wall balls, 3 sit-ups *Continue adding one rep to each exercise every... READ MORE

Intermediate Strength: Hang squat clean – 6 x 4 Core: 4 Rounds – Hollow body hold x 40 sec Rest x 40 sec Metabolic Conditioning: 3 Rounds, 1 minute at each station – Pull-ups Overhead squats Push-ups Toes to bar Sprints (30ft = 1) * The goal is to accumulate as many reps as... READ MORE

  Intermediate Strength: Front squat – 5 x 5 @ 55 – 65% Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Handstand x 20 sec Side plank x 20 sec / side Plank x 20 sec Metabolic Conditioning: 6 Rounds – 8 Push press 8 Inverted rows 8 Box jumps Beginner... READ MORE

    Intermediate Strength: Floor press – 5 x 6 @ 60% Muscular Endurance: 4 Rounds – 8 Deadlifts 8 Supinated bar rows Metabolic Conditioning: 50 Kettlebell swings 50 Flutter kicks / side 50 Squat thrusts Beginner Strength: Floor press – 5 x 6 Muscular Endurance: 4 Rounds... READ MORE