Intermediate Strength: Find your clean one-rep or three-rep max! *hang, squat, and power cleans are all approved Muscular Endurance: 5 Rounds – 4 Floor presses @ 70% of 1RM 4 One arm rows / side Metabolic Conditioning: 4 rounds for time – 10 Wall balls 8 Burpee bar overs Rest x 2... READ MORE

Intermediate Strength: Find your one arm snatch one-rep or three-rep max! Advanced complete barbell snatch Metabolic Conditioning: Complete the following in teams of 2 with one partner working at a time – 100 Pull-ups 200 Walking lunges (100 / side) 300 Dumbbell thrusters... READ MORE

Intermediate Strength: Find your one arm snatch one-rep or three-rep max! Advanced complete barbell snatch Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets of each): Station 1: 8 Landmine presses (left) @ 21X1 Station 2: 8 Landmine presses (right) @ 21X1 Station 3: 8... READ MORE

Intermediate Strength: Find your back squat one-rep or three-rep max! Metabolic Conditioning: Complete 5 Rounds of the following working for 30 seconds at each station with 15 seconds rest between stations – Station 1: Burpees Station 2: Box jumps Station 3: Oblique climbers... READ MORE

Intermediate Strength: Find your back squat one-rep or three-rep max! Metabolic Conditioning: Complete 4 Rounds of the following working for 20 seconds at each station with 10 seconds rest between stations – Station 1: Pull-ups Station 2: Bicycle kicks Station 3: Med ball slams... READ MORE

Intermediate Strength: Snatch technique Every 75 sec for 6 rounds – Minutes 1 – 2: 6 One arm snatches / side Minutes 3 – 4: 5 One arm snatches / side Minutes 5 – 6: 4 One arm snatches / side Advanced complete barbell snatches Metabolic Conditioning: 6 Rounds – 6... READ MORE

There will be an alternate strength for you if you already completed your row 1RM test! Intermediate Strength: Find your barbell row one-rep max! Muscular Endurance: Complete 4 repetitions of the following complex EMOM for 8 minutes – Dumbbell snatch + 2 alternating reverse... READ MORE

Intermediate Strength: Find your barbell row one-rep max! Muscular Endurance: 5 Rounds not for time – 3 Rope climbs 3 Squat cleans 5 Deadlifts Metabolic Conditioning: Complete 4 rounds of the following: 2 Min AMRAP – 8 Wall ball squat thrusts Broad jump x 60 feet *Rest 90 – 120... READ MORE

Intermediate Strength: 4 Rounds – 8 Floor presses 8 Dips Farmer carry x 240 ft Muscular Endurance: 4 Rounds – Handstand x 20 sec Chair pose x 20 sec Weighted hip bridge hold x 20 sec Push-up hold x 10 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 3 rounds of the... READ MORE

There will be an alternate strength for you if you already completed your press 1RM test! Intermediate Strength: Find your overhead strict press one-rep max! Muscular Endurance: Every 90 seconds, for 18 minutes (3 sets of each): 8 Front squats @ 21X1 8 Hanging med ball hamstring... READ MORE