Intermediate Strength: Warm-up shoulders Complete the following every 45 seconds for 8 rounds – Odd rounds: 3 One arm snatches (weak side) Even rounds: 3 One arm snatches (strong side) Complete 4 rounds of the following – 3 Rack pulls 5 Bottoms up kettlebell presses... READ MORE

  Intermediate Strength: In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes – Back squat @ 60 – 75 % Rest x 90 seconds In teams of two, with only one partner working at a time, complete... READ MORE

  Intermediate Strength: Complete the following every 90 seconds, for 18 minutes (4 sets): Station 1: 6 Sumo deadlifts @ 3111 (as heavy as possible) Station 2: 10 Lower pulley knee-ins @ 2111 Station 3: 6 – 8 Supinated barbell rows @ 2111 Metabolic Conditioning: Complete the... READ MORE

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Intermediate Strength: 3 Sets: 2 Turkish get-ups / side (go light) 10 One arm kettlebell swings / side (as controlled as possible) Muscular Endurance: Complete the following every 90 seconds, for 18 minutes (3 sets) of: Station 1: Landmine press (right) x 8 @ 2111 Station 2:... READ MORE

  Intermediate Strength: Complete 8 reps of thread the needle on each side Complete 8 band pull-aparts Complete the following every 2 minutes for 8 minutes – Rounds 1 – 2: 3 Hang squat cleans Rounds 3 – 5: 2 Hang squat cleans Muscular Endurance: 3 Rounds – 8 Hanging... READ MORE

  Intermediate Strength: Complete the following EMOM for 12 minutes (4 sets): Backward sled drag x 30 sec Squat hold x 30 sec Plank x 30 sec Muscular Endurance: 3 Rounds – 8 Landmine hack squats / side 10 TRX push-ups Metabolic Conditioning: Complete 3 rounds of the... READ MORE

  Intermediate Strength: 4 Rounds – 4 Explosive med ball chest throws Rest x 30 – 45 sec 4 Explosive backward med ball throws Rest x 30 – 45  sec Muscular Endurance: Complete 3 rounds of the following with a partner – 6 Hollow body overhead med ball passes 8 Hollow body... READ MORE

  Intermediate Strength: 4 Rounds – 3 Front rack barbell step-ups / side 5 Ring assisted pull-ups Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Weighted chair pose x 20 sec 4 Rounds – Handstand x 15 sec Weighted static lunge x 10 sec / side Metabolic Conditioning:... READ MORE

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