Daily WOD

  Intermediate Strength: Every 90 sec for 6 rounds: 2 Split jerks / side Muscular Endurance: 5 Rounds – 5 Front squats 5 One arm rows / side Metabolic Conditioning: 6 Rounds – 5 – 10 – 15 Agility drill *Begin at cone 1, sprint left 5 yds to cone 2, sprint right 10 yds to... READ MORE

  Intermediate Strength: Barbell lunge – 7 x 2 @ 75 – 85% Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 3 Rounds – 10 Leg raises 8 Side crunches / side Beginner Strength: Barbell lunge – 7 x 3 @ 70 – 75% Benchmark Workout Retest:... READ MORE

  Intermediate Strength: Every 90 sec for 5 rounds: 5 Power cleans Muscular Endurance: 4 Rounds – 10 Tire leg presses 10 Tire floor presses Metabolic Conditioning: 12 Min partner AMRAP – 10 Partner tire flips 20 Tire push battles Beginner Strength: Every 90 sec for 5 rounds:... READ MORE

  Intermediate Strength: 4 Rounds – 8 Barbell row @ 60 – 65% 8 Pull-ups Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Handstand hold x 25 sec Hollow body hold x 35 sec Metabolic Conditioning: Sprint intervals – 30 second intervals: Complete 2 sprints at each... READ MORE

  Intermediate Strength: Every 90 sec for 6 rounds: 4 Tall box jumps Muscular Endurance: 4 Rounds – 8 Sumo deadlifts 8 Barbell rollouts Metabolic Conditioning: 6 Rounds – 10 Narrow push-ups 10 Lateral box over / side 30 Jumping jacks Beginner Strength: Every 90 sec for 6... READ MORE

  Intermediate Strength: Every 90 sec for 5 rounds: 6 Power snatches Muscular Endurance: 3 Rounds – Pull-ups x 20 sec Rest x 20 sec Goblet squats x 20 sec Rest x 20 sec Push presses x 20 sec Rest x 20 sec Hollow body rocks x 20 sec Rest x 20 sec Metabolic Conditioning: Bear... READ MORE

  Intermediate Strength: Floor press – 4 x 8 @ 50 – 60% Muscular Endurance: 4 Rounds – 6 Deadlifts 6 Supinated barbell rows *Do your best to perform perfect reps Metabolic Conditioning: 5 Rounds – 10 Box jumps 15 Kettlebell swings (go heavy) Rest x 30 sec Beginner... READ MORE

  Intermediate Strength: Front squat – 5 x 5 @ 55% Muscular Endurance: 4 Rounds – Farmer carry  x 90 ft 6 Renegade rows 10 Supermans Metabolic Conditioning: 2 Rounds each of the following – 12 Mountain climbers in 20 sec, Rest 1 min Broad jump x 60 ft in 20 sec, Rest 1 min 8... READ MORE

  Intermediate Strength: Hang clean – 5 x 4 Core: 4 Rounds – Plank x 30 sec Rest x 30 sec Metabolic Conditioning: 4 Rounds – 15 Kettlebell deadlifts 15 Supinated inverted rows 15 Kettlebell swings 15 Weighted sit-ups *Complete a 60 ft. bear crawl every minute on the minute.... READ MORE