Intermediate Complete 12 leg swings / side Complete 12 Lateral leg swings / side Strength: Complete the following every 3 minutes for 12 minutes – 4 Hang power cleans Muscular Endurance: 2 Rounds – 15 Hip pops 10 Hip dips / side One set – Mountain climber frozen... READ MORE

  Intermediate 2 Rounds – 15 Face pulls 10 Band pull-aparts Strength: 3 rounds – 10 – 15 Explosive sled pulls 2 Rounds – 8 Barbell rollouts 10 Barbell rows 12 Supine med ball hamstring curls Metabolic Conditioning: Complete 6 rounds of the following working for 25... READ MORE

  Intermediate Strength: 3 Rounds – 6 Floor presses @ 60% 4 Pull-up negatives Muscular Endurance: Complete the following every 4 minutes for 12 minutes (3 sets): 12 Front squats 12 Inverted sit-ups 12 Banded lat pull-downs Metabolic Conditioning: 4 Rounds – 10 Burpees 15 Med... READ MORE

  Intermediate Thread the needle for 8 repetitions on each side Complete 6 hip lifts on each side Strength: 4 Rounds – 5 Barbell lunges / side @ 60 – 70% 5 Barbell rows @ 70% Muscular Endurance: Complete the following every 75 seconds for 8 Rounds – Station 1: 12 Single leg... READ MORE

  Intermediate Strength: 6 World’s greatest stretch + chest opener 6 Quadruped rotations / side 8 Cat cows Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete – Station 1: Team sled drag x 30 sec Rest x 2 min Teams of 2 or 3... READ MORE

  Intermediate Strength: 8 Hip circles / side 15 leg swings / side 15 lateral leg swings / side 3 Rounds – 15 – 20 Tractor tire leg presses Plank x 45 – 60 seconds Rest x 2 min Muscular Endurance: Complete one tire push-battle with a partner Stand the tire... READ MORE

  Intermediate Strength: Complete 12 monster walk steps in each direction (forward, backward, left, right) 2 Rounds – 5 Concentric only deadlifts (lift, drop, repeat) (go light) 4 Sprinter step-ups / side Complete the following every 3 minutes for 12 minutes – 3 Concentric... READ MORE

  Intermediate Strength: 20 Dislocates 15 Band pull-aparts Complete the following EMOM for 12 minutes (3 sets): 10 Lower pulley knee-ins 8 Incline dumbbell bench presses 8 Dumbbell Bulgarian split-squats (weak side) 8 Dumbbell Bulgarian split-squats (strong side) Muscular... READ MORE

  Intermediate Strength: 4 Rounds – 6 Deadlifts @ 55% 6 Supinated ring assisted pull-ups Muscular Endurance: 3 Rounds – 10 Banded Cuban rotations / side 6 Renegade rows / side (row to hip) Weighted plank x 20 sec Metabolic Conditioning: Complete 2 rounds for time – 60 Frog... READ MORE

  Intermediate Strength: 4 Rounds – 6 Seated dumbbell presses @2111 6 Dips 8 Barbell glute bridges @ 31X1 Muscular Endurance: Complete 3 rounds with a partner – 8 Lateral leg throws / side 15 Leg throws Metabolic Conditioning: Complete 10 rounds of the following as quickly... READ MORE