Intermediate Strength: 6 Rounds – 3 Barbell Lunges / side 5 Dips 5 Supinated pull-ups Muscular Endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Superman rocks x 20 sec Handstand hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: 4 Rounds – 15 Dumbbell burpees... READ MORE

Intermediate Strength: 5 Rounds – 4 Barbell squats 4 One arm strict presses / side 4 Alternating one arm rows / side Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (4 rounds total): Odd intervals: Thrusters Even intervals: Plyo-box toe taps... READ MORE

Intermediate Strength: 5 Rounds – 6 Romanian deadlifts 4 Weighted push-ups Muscular Endurance: 4 Rounds – 8 Side bends (left side) Suitcase carry x 120 ft (left side) 6 Kettlebell good mornings 8 Side bends (right side) Suitcase carry x 120 ft (right side) 6 Kettlebell good... READ MORE

Intermediate Strength: 5 Rounds – 3 Deadlifts 6 Hanging leg raises Muscular Endurance: Every 75 seconds for 8 rounds – Odds: 5 Renegade rows / side Evens: 8 Dips Metabolic Conditioning: Complete the following in teams of two with one partner working at a time – Buy-in: Plank x 4... READ MORE

Intermediate Strength: Every minute on the minute for 16 Minutes – Station 1: 8 Supinated ring assisted pull ups Station 2: 8 Kettlebell good mornings Station 3: 8 Dumbbell floor presses Station 4: Plank x 40 sec Metabolic Conditioning: Complete 4 rounds of the following working... READ MORE

Intermediate Strength: Complete 4 rounds of the following complex every 2 minutes for 10 minutes – 1 Power clean 1 Front squat 1 Reverse lunge / side Advanced complete squat cleans Metabolic Conditioning: Complete as many rounds as possible in 6 minutes of – 5 Pull-ups 10... READ MORE

Intermediate Strength: 4 Rounds – 6 Sumo deadlifts 6 Floor presses Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Chair pose x 20 sec Hollow body x 25 sec Hip bridge hold x 20 sec Metabolic Conditioning: Complete as many rounds as possible in 12 minutes of – 12 One arm... READ MORE

Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets of each) – Staiton 1: 6 Back squats @ 31X1 Station 2: 8 Hanging med-ball hamstring curls @ 2111 Station 3: 8 One arm dumbbell rows (left) @ 2111 Station 4: 8 One arm dumbbell rows (right) @ 2111 Muscular Endurance:... READ MORE

Intermediate Strength: Every 90 seconds for  rounds – Rounds 1 – 2: 6 One arm snatches / side Rounds 3 – 4: 4 One arm snatches / side Rounds 5 – 7: 2 One arm snatches / side Metabolic Conditioning: Alternate repetitions with a partner to complete the following for time – 50... READ MORE

Intermediate Strength: 5 Rounds – 5 Squats 6 Supinated inverted rows 7 Barbell rows 8 Supine med ball leg curls Metabolic Conditioning: Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations –  Station 1: Wall... READ MORE