Intermediate Complete 15 dislocates 2 Rounds – Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side 5 Inchworm’s w/ push-up Strength: Complete 5 one arm dumbbell push presses / side (light) 4 Rounds – 3 Landmine jerks / side Rest x 90... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) 2 Rounds – 10 Band pull-aparts 10 Light kettlebell swings Strength: Complete a set of 5 hang power cleans with an empty bar Complete the following every 2.5 minutes for 10... READ MORE

  Intermediate 2 Rounds – 15 Face pulls 12 Leg swings / side (one round regular, one lateral) 8 Psoas march steps / side Strength: Complete the following every 2 minutes for 8 minutes – 2 One arm snatches / side Muscular Endurance: Complete the following every 90 seconds for... READ MORE

  Intermediate 20 Chest-press shoulder-presses Thread the needle 6 times on each side Spiderman x 20 ft 15 Band pull-aparts Strength: 4 Rounds – 3 Floor presses @ 80 – 85% 3 One arm rows (heavy) Muscular Endurance: 3 Rounds – 8 TRX body saws 12 Reverse crunches 12... READ MORE

  Intermediate 2 Rounds – 10 Sampson lunges 10 Inverted rows 6 Cossack squats / side Strength: 4 Rounds – 4 Long kettlebell lunges / side 4 Ring assisted supinated pull-ups Muscular Endurance: Complete the following EMOM for 12 minutes (3 sets): 8 Pallof presses 10 Supine... READ MORE

  Intermediate Complete 5 hip circles in each direction Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Complete 5 hip circles in each direction Strength: 3 Rounds – 6 Sumo deadlifts @ 70% 8 Barbell lat pull-downs Muscular Endurance:... READ MORE

Intermediate Complete 2 rounds – 10 Chest-press shoulder-press 10 Band pull-aparts 5 Thread the needle / side 10 Inverted rows Strength: 3 Rounds – 4 Dumbbell bench presses 4 Barbell rows @ 80% 3 Rounds – Sled drag x 60 ft (heavy) 5 Bicep curls / side Muscular Endurance: 3 Rounds... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Complete 10 Cossack squats / side Strength: 4 Rounds – Double kettlebell front squats x 20 sec Kettlebell lunges x 20 sec Kettlebell death march x 20 sec Rest x 1 min Muscular... READ MORE

  Intermediate 2 Rounds – 15 Face pulls Thread the needle for 5 repetitions on each side Complete 6 single leg hip lifts on each side Strength: 5 Hang power cleans with an empty bar Complete the following every 2.5 minutes for 10 minutes – 2 Hang power cleans (heavy)... READ MORE

  Intermediate Complete 15 dislocates 2 Rounds – 15 Band face pulls 10 Band pull-aparts 4 Bottoms up kettlebell presses / side Strength: 4 Sets: 5 Seated dumbbell presses 5 Dips 8 Hip dips / side Muscular Endurance: Complete the following every 90 seconds for 12 minutes (4... READ MORE