Daily WOD

  Intermediate Strength: Deadlift – 4 x 8 @ 50% Muscular Endurance: 6 Rounds – 10 Hang power cleans 10 Burpee bar overs (bar facing) Metabolic Conditioning: Ascending sprint intervals – 30 second intervals: Complete 2 sprints at each distance: 60 ft, 120 ft, 180 ft, 240 ft... READ MORE

  Intermediate Strength: Back squat – 2 x 5 @ 60% 2 x 4 @ 70% 2 x 3 @ 75 – 80% Muscular Endurance: 4 Rounds – 6 Step-ups / side 6 One arm rows to hip / side 8 Good mornings Metabolic Conditioning: 4 Rounds – 15 Wall balls 15 Squat thrusts 15 Sit-ups Beginner Back squat – 2 x... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 6 Supinated pull-ups 8 Presses 10 Triceps band pushdowns Metabolic Conditioning: 2 Rounds – 6 Running broad jumps Ascending sprint intervals – 30 second intervals: Complete 2 sprints at... READ MORE

  Intermediate Strength: Power clean – 2 x 5 2 x 4 2 x 3 Metabolic Conditioning: 3 Rounds, 1 minute at each station – Overhead squat Toes to bar Rope climb Leg hops Bear crawl * The goal is to accumulate as many reps as possible throughout each round. You will rest 10... READ MORE

  Intermediate Strength: Kettlebell lunge – 7 x 3 @ 45 – 55% Muscular Endurance: 4 Rounds – Handstand x 30 sec Hollow body hold x 30 sec Bar hang x 40 sec Metabolic Conditioning: 3 Rounds – 20 Romanian kettlebell deadlifts 30 Kettlebell swings 400 Meter run Rest... READ MORE

  Intermediate Strength: Supinated barbell row – 5 x 6 @ 55% Muscular Endurance: 4 Rounds – 8 Pull-ups @ 2111 8 Front squats @ 2111 8 Diamond push-ups @2011 Metabolic Conditioning: 6 Rounds – 6 Thrusters (heavy) 12 Box jumps 18 Mountain climbers / side Beginner Strength:... READ MORE

  Intermediate Strength: One arm snatch – 7 x 3 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet Farmer carry x 120 feet *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 4 Rounds – Long skip x... READ MORE

  Intermediate Strength: Sumo deadlift – 5 x 5 @ 65% Muscular Endurance: 4 Rounds – 6 Weighted decline pushups 8 Triceps pushdowns 12 Overhead lunges Metabolic Conditioning: 30 Kettlebell swings, 10 sit-ups 20 Kettlebell swings, 20 sit-ups 10 Kettlebell swings, 30 sit-ups... READ MORE

  Intermediate Strength: Push press – 6 x 4 @ 85% of press 1RM Muscular Endurance: 18 Turkish get ups (9 / side) Metabolic Conditioning: 6 Rounds – 12 Wide inverted rows 12 Goblet squats 12 Lateral box overs (6 / side) Beginner Strength: Push press – 6 x 4 @ 85% of press 1RM... READ MORE