Daily WOD

  Intermediate Strength: Every 90 seconds for 6 rounds – 5 One arm snatch / side Muscular Endurance: 4 Rounds – 5 Renegade rows / side 6 Broad jumps 150 ft Farmer carry Metabolic Conditioning: 5 Rounds – 10 Squat thrusts 15 Kettlebell swings 20 Crunches Beginner Strength:... READ MORE

    Intermediate Strength: Every 90 seconds for 6 rounds – 4 Max height box jumps Muscular Endurance: 16 Turkish get ups Metabolic Conditioning: 8 Rounds – 6 Hang power clean 7 Inverted rows 8 Toes to bar Beginner Strength: Every 90 seconds for 6 rounds – 4 Max height... READ MORE

  Intermediate Strength: Front rack lunge – 5 x 5 @ 30 – 35% Metabolic Conditioning: 3 Rounds, 1 minute at each station – Squats Windshield wipers Double unders Burpees Sprints (30ft = 1) * The goal is to accumulate as many reps as possible throughout each round. You... READ MORE

  Intermediate Strength: Hang squat clean – 7 x 3 Muscular Endurance: 4 Rounds – 5 Romanian deadlifts 5 Pull-ups 5 Dips *Go heavy Metabolic Conditioning: Karen – 150 Wall balls Beginner Strength: Hang muscle clean – 6 x 5 Muscular Endurance: 4 Rounds – 7 Romanian kettlebell... READ MORE

  Intermediate Strength: 5 Rounds: Press complex @ 75 – 80% of press 1RM 2 Strict press 2 Push press 2 Split jerk / side *Go heavy Muscular Endurance: 3 Rounds – Pull-up hold x as long as possible Bar hang x 40 sec Handstand hold x 25 sec Hollow body x 30 sec Metabolic... READ MORE

  Strength: 6 Rounds – 4 Strict presses @ 75% 5 Dips Core: 4 Rounds – Weighted plank x 25 sec (heavy) Rest x 35 sec Metabolic Conditioning: 3 Rounds with a battle rope– Alternating waves w/ lateral shuffle x 25 sec Figure 8s x 25 sec Ultimate warrior x 25 sec Power slams x... READ MORE

  Intermediate Strength: Inverse tabata – Front squat Supinated pull-ups One arm rows Barbell lunges *During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest. *Go heavy Metabolic Conditioning: EMOM for 12 min – Min 1, 5, 9: 35 Jumping... READ MORE

  Intermediate Strength: EMOM for 8 min – 2 One arm snatches / side *Go heavy Metabolic Conditioning: Complete the following with a partner: 10 Min AMRAP – 12 Pull-ups 20 Kettlebell swings 28 Mountain climbers *One partner works at a time, switch work and rest positions as... READ MORE

  Intermediate Benchmark Workout Retest: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean... READ MORE