Intermediate Strength: Thread the needle 8 times on each side Complete 12 psoas march steps on each side Complete 4 reps of the following complex every 3 minutes for 12 minutes – 1 Hang power clean 1 Front squat 1 Reverse lunge / side Muscular Endurance: 4 Rounds – Pull-up... READ MORE

  Intermediate Strength: 4 Rounds – 3 Explosive med-ball chest throws Rest 90 – 120 sec Muscular Endurance: 3 Rounds – 8 Partner kneeling med-ball chest throws 8 Oblique v-ups / side 10 Reverse crunches Metabolic Conditioning: Complete 5 rounds for time – 15 Deadlifts 10... READ MORE

  Intermediate Strength: 8 Hip circles / side 15 leg swings / side 15 lateral leg swings / side 4 Rounds – 4 Back squats @ 75% 5 Supinated pull-up negatives Muscular Endurance: 3 Rounds – 12 Lateral step-ups (left) 8 Dumbbell curls / side 12 Lateral step-ups (right) 12 – 15... READ MORE

  Intermediate Strength: Complete 2 rounds of the following – 15 Face pulls 6 Quadruped rotations / side 15 Banded lat push-downs 8 Hip circles / side Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete – Station 1: 2 – 3... READ MORE

  Intermediate Strength: Complete 15 banded psoas march steps on each side Complete 5 light squat cleans focusing on speed Complete the following every 2 minutes for 8 minutes – 3 Squat cleans Metabolic Conditioning: Complete 3 rounds of the following working for 45 seconds... READ MORE

Months of preparation went into my vaca-ready body… then Vegas happened. Here’s what I learned.   You’ve heard all about the preparation: the months of clean eating (+ tequila for full disclosure), intense workouts, and shopping for clothes that I wasn’t expecting to... READ MORE

  Intermediate Strength: Thread the needle for 8 repetitions on each side Complete 6 hip lifts on each side 4 Rounds – 5 Sumo deadlifts @ 70 – 80% 5 Alternating dumbbell floor presses / side Muscular Endurance: Complete 4 rounds of the following working for 20 seconds... READ MORE

  Intermediate Strength: Complete 15 leg swings and 15 lateral leg swings on each side Complete 2 light Turkish get ups / side Take 8 – 10 minutes to complete 3 Turkish get ups / side using the heaviest weight possible. Rest as needed. Muscular Endurance: Complete 3 rounds... READ MORE

  Intermediate Strength: Complete 3 reps of the following complex every 2 minutes for 8 minutes – 1 Russian kettlebell swing 1 American kettlebell swing Go heavy 3 Rounds – 6 – 8 Dips 6 – 8 Supinated pull-ups Muscular Endurance: Complete 40 king chair knee raises or hanging... READ MORE

  Intermediate Strength: Banded monster walk x 12 steps in each direction 4 Rounds – 3 Deadlifts @ 80 – 90% 6 Seated dumbbell presses Muscular Endurance: Complete the following as quickly as possible in teams of two working and resting with your partner – Supinated... READ MORE