Daily WOD

  Intermediate 8 Alternating cossack squats / side 8 Sampson lunges / side 30 banded external rotations / side Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Sprinter step-ups / side 4 Rounds – 5 Back squats @ 60 – 65% 8 Ring assisted... READ MORE

  Intermediate 20 Face pulls 5 Quadruped rotations / side 10 Single leg hip lifts / side 12 psoas march steps / side Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Hang power cleans Muscular Endurance: 3 Rounds – 6 Pronating dumbbell... READ MORE

  Intermediate 20 Face pulls Complete 8 hip circles / side Complete 8 alternating cossack squats / side 15 Chest-press shoulder-press Strength: Complete the every 90 seconds for 9 minutes (3 sets): 10 Front squats 8 Dumbbell strict presses (can push-press last 2 reps) 8... READ MORE

  Intermediate 20 Dislocates Sampson lunge x 60 ft 5 Cat-cows 5 Quadruped rotations / side 10 Band pull-aparts Strength: Complete the every minute for 12 minutes (4 sets): 8 Dumbbell floor presses 8 Supinated inverted rows (challenge yourself) 8 – 12 Landmine Romanian... READ MORE

  Intermediate You may choose a one rep max to make up today if you wish!! 15 Face pulls 10 Band pull aparts Complete 8 hip circles / side Complete 6 single leg hip lifts / side Strength: Complete the following every 2 minutes for 8 minutes – 8 Heavy American... READ MORE

  Intermediate 14 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the bar and drop your hips to... READ MORE

  Intermediate Complete 12 monster walk steps in each direction 8 Cat cows 15 Face pulls 10 Band pull aparts Strength: Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets): 6 Deadlifts @ 60 – 70% 12 Banded external rotations / side Muscular Endurance: 3... READ MORE

  Intermediate Find your hang power clean one-rep or three-rep max! OR, complete the following if you have already found your max: 4 Sets – 8 Step-ups holding DBs or KBs (left leg) 8 Step-ups holding DBs or KBs (right leg) 8 Ring assisted chin-ups (palms facing) 8 Banded... READ MORE

  Intermediate Thread the needle for 6 repetitions on each side Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Complete 12 monster walk steps in each direction (forward, backward, left, right) Complete 12 psoas march steps on each... READ MORE