Daily WOD

  Intermediate Strength: Front squat – 5 x 5 Muscular Endurance: 20 Turkish get ups Metabolic Conditioning: 3 Rounds – 1 Minute at each station Pull-ups Squat thrust Push-ups Jump rope Beginner Strength: Front squat – 5 x 8 Muscular Endurance: 30 Half turkish get ups... READ MORE

Intermediate Strength: Snatch Complex –   4 Rounds Snatch deadlift w/ pause x 3 Hang high pull x 3 Hang power snatch x 3 Power snatch w/ pause x 3 Metabolic Conditioining: 5 Rounds – 15 Kettlebell deadlift 180 Foot Farmer carry 20 Mountain climbers / side *Each round will be... READ MORE

  Intermediate Strength: Kettlebell step up – 7 x 3 Muscular Endurance: 4 Rounds – 6 Renegade rows / side (no push-up) Broad jumps x 60 feet 30 Second bar hang *Your goal is to complete the 60 feet in as few jumps as possible Metabolic Conditioning: 21 – 15 – 9 Kettlebell... READ MORE

  Intermediate Strength: Split jerk – 6 x 4 @ 55% * If not present yesterday, complete the strength benchmark instead of today’s split jerks Muscular Endurance: EMOM for 15 minutes – 5 Pull-ups 10 Push-ups 15 Squats *Modify to 4, 8, 12 if needed Core: 6 Minute AMRAP –... READ MORE

    Intermediate Strength – Benchmark Workout: 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#,... READ MORE

  Intermediate Strength: Kettlebell lunge – 6 x 4 Muscular Endurance: 4 Rounds – 25 Second handstand hold 35 Second bar hang 45 Second wall sit Metabolic Conditioning: 6 Rounds – 5 One arm snatch / side 10 Burpees 15 Sit-ups Beginner Strength: Kettlebell lunge – 6 x 4... READ MORE

  Intermediate Strength: Press – 5 x 5 @ 65% Metabolic Conditioning: Partner workout: 4 Rounds for max reps – 60 seconds of Kettlebell Swings Rest 60 seconds 60 seconds of Squats Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs Rest 60... READ MORE

  Intermediate Strength: Power clean – 6 x 4 @ 60% Muscular Endurance: 4 Rounds – 8 Deadlift @ 3111 8 Wide inverted rows @ 2111 8 Bulgarian split squats / side @ 2011 Metabolic Conditioning: 6 Minute AMRAP – 8 squat thrust 15 Double-unders / 45 Jump rope Beginner Strength:... READ MORE

  Intermediate Strength: 6 Rounds – 5 Barbell rows 8 Triceps push-ups Metabolic conditioning: 20 Minute AMRAP – 8 Front rack reverse lunges 8 Burpees 8 Supinated pull-ups Core: 3 Rounds – 8 Barbell rollouts 12 Good mornings Beginner Strength: 6 Rounds – 5 Barbell rows... READ MORE