Intermediate Overhead movement prep: Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips. Complete 5... READ MORE

  Intermediate 20 Dislocates 2 Rounds – 10 Band pull aparts 10 Sampson lunges (5 / side) 12 Single leg hip lifts (6 / side) Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang squat cleans Muscular Endurance: 3 Rounds – 12 Lower pulley knee-ins 10 Supine... READ MORE

  Intermediate 2 Rounds – 10 Dynamic chest stretches 10 Face pulls 10 Hinge and reaches Spiderman x 20 ft Strength: 3 Sets: 2 – 3 Landmine jerks / side Rest x 2 min Muscular Endurance: Complete the following every 90 seconds for 18 minutes (3 sets): 8 Landmine presses... READ MORE

    Intermediate 2 Rounds – 14 Psoas bar unders: Set up a barbell at hip height. Stand next to and perpendicular with the bar. Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head. Rotate your body away from the bar and... READ MORE

  Intermediate 2 Rounds – 8 Cat-cows 8 Hinge and reaches 6 Thread the needle’s / side 15 Chest-press shoulder-presses 10 Dynamic chest stretches Strength: Find your floor press and barbell row one rep maxes! The following is a template for working up to a one-rep max (sets x... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) 2 Rounds – 10 Psoas march steps / side 20 Hip bridges Strength: Complete a triple jump every 90 seconds for 6 minutes (4 sets) Begin by completing a broad jump absorbing the... READ MORE

  Intermediate Complete 12 psoas march steps on each side 2 Rounds – 8 Hip circles / side 8 Alternating cossack squats / side 6 Sampson lunges / side Strength: Take 10 min to work up to a back squat 2-rep max Muscular Endurance: Complete the following every 3 minutes for 9... READ MORE

  Intermediate Thread the needle for 8 repetitions on each side Complete 12 monster walk steps in each direction (forward, backward, left, right) Strength: Complete the following every 2 minutes for 8 minutes – 3 Hang power cleans 4 Rounds – 6 Rack pulls (heavy) 6 Dumbbell... READ MORE

  Intermediate Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: 4 Rounds – 3 Front squats @ 85% 5 Supinated pull-ups Muscular Endurance: Sled drag x 40 meters 2 Rounds – 12 Good mornings 12 Lower pulley... READ MORE

  Intermediate Complete 6 single leg hip lifts on each side 2 Rounds – 15 Face pulls 15 Chest-press shoulder-press Strength: 2 Rounds – 5 Kettlebell halos / side 5 Single leg deadlifts / side 2 Rounds – 5 Kettlebell windmills (left) 5 Push-presses (left) Waiters carry x 90... READ MORE