Daily WOD

  Intermediate Strength: Strict one arm press – 4 x 8 @30 – 35% of Barbell press 1RM Muscular Endurance: EMOM for 12 minutes – Odds – 6 Front squats Evens – 6 Supinated pull-ups Metabolic conditioning: 30 – 20 – 10 – Kettlebell swings Box jumps Beginner Strength:... READ MORE

      Intermediate Strength: Hang squat snatch – 6 x 4 @ 60% Snatch pull – 2 x 3 @ 80% 2 x 3 @ 90% Metabolic conditioning: 4 Rounds – 15 Pull-up 15 Push press 15 Burpee bar touches Core: 3 Rounds – 8 Barbell rollouts 12 Good mornings Beginner Strength: Hang power... READ MORE

  Intermediate Strength: Barbell lunge 6 x 4 @ 70% Muscular Endurance: 20 Turkish get ups * Heavy ** 10 minute time cap Metabolic conditioning: 4 Rounds – 15 Toes to bar 30 Squats 70 Jump ropes Beginner Strength: Barbell split squat 6 x 4 @ 70% Muscular Endurance: 30 Half... READ MORE

    Intermediate Strength: Floor press 6 x 4 @ 70 – 75% Muscular Endurance: EMOM for 12 min – Odds – 8 Deadlifts Evens – 6 One arm rows / side Metabolic conditioning: 8 min AMRAP – 6 Hang power snatch 6 Bar over burpees Beginner Strength: Floor press 6 x 4 @ 70... READ MORE

    Intermediate Strength: Power clean 5 x 5 @ 60% Muscular Endurance: 3 Rounds – 15 sec Pull-up hold 25 sec L-sit hold 20 sec Push-up hold *Cycle between narrow, wide, and diamond hand placement for the pushup hold. Round 1 à narrow, round 2 à wide, and round 3 à... READ MORE

  Blended Strength: Front squat 3 x 4 @ 75% 3 x 3 @ 85% Metabolic conditioning: 100 V – ups 90 Squat thrust 80 Kettle bell swing 70 Leg raises 60 Push-ups 50 One arm snatches 40 Step-ups 30 Plank up-downs 20 One leg deadlifts 10 Sprints (60 feet) READ MORE

  Intermediate Strength: Split jerk technique, then 5 x 5 @ 75 – 85% of Press 1RM Muscular Endurance: EMOM for 12 Minutes – Odds – 6 Sumo pause squats Evens – 8 Supinated pull-ups Metabolic conditioning: 10 Minute AMRAP – 5 Renegade man-makers 8 Toe touches Beginner... READ MORE

  Intermediate Strength: Power snatch – 5 x 5 @ 60 – 65% Metabolic conditioning: 4 Rounds – 15 Squat thrusts 20 Sit-ups 25 Wall balls Beginner Strength: One arm snatch – 5 x 5 @ 60 – 65% Metabolic conditioning: 4 Rounds – 10 Squat thrusts 15 Sit-ups 20 Wall... READ MORE

  Intermediate Strength: Romanian deadlift – 7 x 3 @ 80% Muscular Endurance: 4 Rounds – 25 sec Handstand hold 25 sec Weighted plank 8 Dips Metabolic conditioning: 10 Min AMRAP – 10 Burpees 15 Kettle bell swings Beginner Strength: Romanian deadlift – 7 x 3 @ 80%... READ MORE