Daily WOD

  Intermediate Strength: Power snatch – 6 x 4 Metabolic Conditioning: 4 Rounds – Pushups x 30 sec Rest 20 sec Lunges x 30 sec Rest 20 sec Sit-ups x 30 sec Rest 20 sec Wall balls x 30 sec Rest 1 min Core: 3 Rounds – Alternating leg extensions x 15 sec Rest 10 sec Russian... READ MORE

  Intermediate Strength: Supinated barbell row – 6 x 5 @ 65% Muscular Endurance: 4 Rounds – 8 Romanian deadlifts 8 Dips Metabolic Conditioning: 3 Rounds – 10 Front squats 15 Leg raises 400 Meter run Beginner Strength: Supinated barbell row – 6 x 5 Muscular Endurance: 4... READ MORE

  Intermediate Strength: Max lift make up – Complete your one rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5... READ MORE

  Intermediate Strength: Kettlebell lunge – 7 x 3 / side @ 60 – 65% Muscular Endurance: 4 Rounds – 6 Supinated pull-ups @ 2111 6 Sumo deadlifts @ 3011 Metabolic Conditioning: 3 Rounds – 10 One arm snatches / side 15 Box jumps 20 Toes to bar Beginner Strength: Kettlebell... READ MORE

  Intermediate Strength: Clean – 5 x 5 or 1RM Metabolic Conditioning: 30 Min AMRAP – Sled chest press x 20 ft Backward sled march x 30 ft Push sprint x 60 ft Core: 3 Rounds – 8 Toe touches 6 Wipers / side Beginner Strength: Muscle clean – 5 x 5 or 3RM Metabolic Conditioning:... READ MORE

  Intermediate Strength: Front squat – 3 x 15 @ 35 – 45% Muscular Endurance: 12 Minute AMRAP – Farmer carry x 120 feet 3 Triple jumps 6 Hollow body rocks Metabolic Conditioning: 12 Minute AMRAP – 6 Single leg burpees (3 / side) 15 Kettlebell swings Beginner Strength:... READ MORE

  Intermediate Strength: Floor press – 5 x 8 @ 45 – 55% Muscular Endurance: 4 Rounds – L hold x 20 seconds Pull-up hold x 10 seconds Handstand hold x 25 seconds *The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the... READ MORE

  Intermediate One rep max testing: Deadlift 1RM Jerk 1RM Clean 1RM *The purpose of the jerk is to test how much weight you can get over your head. You may choose to complete the push press, push jerk, or split jerk. We will cover these in class and you can do whichever you... READ MORE

  Intermediate Strength: One arm snatch EMOM – Minutes 1-3: 5 snatches / side Minutes 4-6: 4 snatches / side Minutes 7-10: 3 snatches / side *Try to increase the weight used each time the repetitions drop Muscular Endurance: 4 Rounds – 7 Barbell rows 7 Reverse goblet lunges... READ MORE