Intermediate Strength: Complete the following every 90 seconds for 9 minutes (6 sets): Rounds 1 – 2: 8 Hang squat cleans Rounds 3 – 4: 6 Hang squat cleans Rounds 5 – 6: 4 Hang squat cleans Muscular Endurance: Complete 2 rounds of the following working for 30 seconds at each... READ MORE

Intermediate Strength: 5 Sets – 2 Back squats @ 85% 4 Pull-up negatives Advanced complete weighted pull-up negatives Metabolic Conditioning: Every 30 seconds, for 3 minutes (3 sets): Station 1: Bar hang x 30 seconds Station 2: Jump squats (touch your pull-up bar) x 20... READ MORE

Intermediate Strength: 5 Sets – 5 One arm rows / side 12 Tire leg presses 10 Partner tire chest pushes Metabolic Conditioning: Complete 2 rounds of the following in teams of two for time with one partner working at a time – Buy-in: Accumulate 4 minutes in the hollow body... READ MORE

Intermediate Strength: 5 Sets – 3 Deadlifts @ 75% 5 Dips Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 15 sec Star side plank x 15 sec / side Weighted hip bridge x 20 sec Metabolic Conditioning: Complete 5 rounds of the following individually for times –... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 9 minutes (6 sets): Rounds 1-2: 5 Hang squat cleans Rounds 3-4: 4 Hang squat cleans Rounds 5-6: 3 Hang squat cleans Muscular Endurance: Complete the following every 2 minutes for 10 minutes (5 sets): 4 Turkish... READ MORE

Intermediate Strength: 4 Rounds – 5 Front squats @ 70% 2 – 3 Shoulder to overhead’s Use the same weight for both the squats and shoulder to overhead’s Advanced complete split-jerks Muscular Endurance: 3 Rounds – 12 Chin-ups (with partner and/or band assist) 12 Alternating... READ MORE

Intermediate Strength: 4 Rounds – 6 Deadlifts @ 60% Farmer carry x 100 meters Metabolic Conditioning: 2 Rounds – Jump rope x 60 seconds 4 Minute AMRAP – 14 Lunges (7 / side) 8 Hanging knee raises Rest x 60 seconds High knees x 60 seconds 4 Minute AMRAP – 10 Push-ups 10 Hang power... READ MORE

Intermediate Strength: 4 Rounds – 4 Deadlifts @ 80% 4 Floor presses @ 22×2 Metabolic Conditioning: Complete 2 rounds of the following in teams of two for time with one partner working at a time – 6 Med-ball clean to thruster to throws 6 Burpees Sprint We will be using the... READ MORE

Intermediate Strength: Complete one round of the following complex every 2.5 minutes for 10 minutes (4 sets): 5 Hang power cleans 4 Front rack reverse lunges (2 / side) 3 Push jerks Metabolic Conditioning: Complete 4 rounds of the following working for 30 seconds at each station... READ MORE

Intermediate Strength: 4 Rounds – 5 Back squats @ 75% 5 Supinated pull-up negatives Muscular Endurance: 3 Rounds – 4 Turkish get ups (2 / side) Farmer carry x 100 meters Metabolic Conditioning: Complete 3-4 rounds of the following individually for times – Overhead sandbag carry x... READ MORE