Intermediate Strength: Every minute on the minute for 8 Minutes – Odds: 2 Turkish get ups (left side) Evens: 2 Turkish get ups (right side) Muscular Endurance: 4 Rounds – Pull-up hold x 14 sec Handstand x 20 sec Side plank x 25 sec Superman x 15 sec Side plank x 25 sec Metabolic... READ MORE

Intermediate Strength: 4 Rounds – 6 Deadlifts @ 20X1 6 One arm dumbbell presses / side @ 2111 10 Alternating dumbbell reverse lunges / side Metabolic Conditioning: 10 Minute AMRAP – 6 Dumbbell man makers 200 Jump ropes Finisher: Complete 3 rounds of the following working... READ MORE

Intermediate Strength: 4 Rounds – 8 Front squats 8 Floor presses 8 Barbell rows Muscular Endurance: 3 Rounds – Farmer carry x 240 ft 8 Single leg hip bridges / side 8 Hollow body rocks Metabolic Conditioning: Complete the following every 5 minutes for 20 minutes (4 sets) for... READ MORE

Intermediate Strength: 6 Rounds – 3 Barbell squats 5 Dips 5 One arm rows / side Metabolic Conditioning: Complete 6 rounds of the following in teams of 2 with one partner working at a time. Partners rotate work and rest positions following each exercise. 8 Pull-ups 9 Atomic... READ MORE

Intermediate Strength: Complete the following every 110 seconds for 5 Rounds – 6 Power cleans Muscular Endurance: 3 Rounds – 8 Romanian deadlifs @ 30X1 8 Strict push-ups @ 21X1 20 Band pull-aparts x @ 10X1 Metabolic Conditioning: Complete the following for time – 25 Wall balls /... READ MORE

Intermediate Strength: 5 Rounds – 4 Front rack Lunges / side 5 Ring assisted pull-ups 6 Strict presses Muscular Endurance: 3 Rounds – 8 TRX pikes 6 TRX oblique Crunches / side 8 TRX body saws Metabolic Conditioning: Ascending kettlebell swing EMOM – Begin by completing 5... READ MORE

Intermediate Strength: 4 Rounds – 8 Bulgarian split squats / side 8 Supinated bar rows Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Chair pose x 20 sec Handstand x 15 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 4 rounds of the following, working for 40... READ MORE

Intermediate Strength: 4 Rounds – 6 Single leg deadlifts / side 6 One arm inverted rows 6 One arm floor presses / side Muscular Endurance: EMOM for 8 minutes – 5 Barbell thrusters Metabolic Conditioning: 6 Rounds – 10 Push-ups 10 Knees to bar 10 Hang power cleans Advanced... READ MORE

Intermediate Strength: 5 Rounds – 2 Deadlifts 5 Inverted rows Rest x 45 Seconds Advanced complete pull-ups Core: 3 Rounds – 10 Kneeling resistance band sit-ups 8 Paloff presses / side Metabolic Conditioning: Complete 50 repetitions of the following complex with a partner – 6... READ MORE

Intermediate Strength: 3 Rounds – 10 Barbell squats 8 One arm rows / side Muscular Endurance: Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations. Station 1: Landmine tight twists Station 2: Plank lateral rollouts Station 3:... READ MORE