Intermediate Strength: 5 Rounds – 5 Back squats @ 55 – 65% 5 Floor presses @ 55 – 65% Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets) of: Station 1: 15 Tempo push-ups @ 1111 Station 2: Suitcase carry + waiter’s carry x 180 feet (left arm overhead) Hold a heavy DB or... READ MORE

Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70 – 75% 5 Pull-up negatives Muscular Endurance: Complete 2 rounds completing 30 seconds on each side at the following stations – Station 1: Banded Palloff hold Station 2: Banded lateral monster walk Station 3: Single leg hip bridge... READ MORE

Intermediate Strength: One-rep max make-up or retest *Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.   Muscular Endurance: 5 Rounds – 10 Banded leg curls 8 Ring assisted... READ MORE

Intermediate Strength: One-rep max make-up or retest *Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.   Muscular Endurance: 5 Rounds – 5 Deadlifts @ 65% 4 Kettlebell lunges... READ MORE

Intermediate Strength: Find your front squat one-rep or three-rep max! Metabolic Conditioning: Complete 4 rounds of the following – 10 Box jump overs 15 Med ball slams 10 Sprints (30 ft = 1) Rest x 2 minutes *Time your rounds individually completing each round as quickly as... READ MORE

Intermediate Strength: Find your front squat one-rep or three-rep max! Metabolic Conditioning: 6 Rounds – 8 Pull-ups 12 Thrusters 15 Sit-ups Mobility: Pidgeon x 90 sec / side Miley stretch x 90 sec Beginner Strength: Find your goblet squat five-rep max or seven-rep max! Metabolic... READ MORE

Intermediate Strength: Find your shoulder-to-overhead one-rep or three-rep max! *push presses, push jerks, and split jerks are all approved Muscular Endurance: 5 Rounds – 6 Sumo deadlifts 6 Isometric dumbbell floor presses / side Metabolic Conditioning: Complete 12 rounds of the... READ MORE

Intermediate Strength: Find your shoulder-to-overhead one-rep or three-rep max! *push presses, push jerks, and split jerks are all approved Muscular Endurance: 5 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Push-up hold x 12 sec Side plank x 25 sec / side Metabolic... READ MORE

Intermediate Strength: 5 rounds – 3 Back squats @ 75 – 80% 8 Supine med-ball leg curls Muscular Endurance: 10 Min AMRAP – 12 Kettlebell swings 10 Lateral box-overs (5 / side) Metabolic Conditioning: Complete 4 rounds of the following – 20 Squats 15 High knees / side 10... READ MORE

Intermediate Strength: Find your clean one-rep or three-rep max! *hang, squat, and power cleans are all approved Muscular Endurance: 5 Rounds – 5 Deadlifts @65% of 1RM 6 Ring assisted pull-ups Metabolic Conditioning: Complete 3 rounds of the following working for 40 seconds at... READ MORE