Intermediate Strength: Complete the following every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: EMOM for 8 Minutes – 5 Pull-ups 10 Push-ups Metabolic Conditioning: 20 Deadlifts / 30 Burpee bar overs 15 Deadlifts / 20... READ MORE

Intermediate Strength: 4 Rounds – 8 Romanian deadlifts @ 3011 8 Supine med ball leg curl 8 Supinated inverted rows Muscular Endurance: EMOM for 10 Minutes – 6 Dumbbell chops / side 8 Hollow body rocks *Complete the chops with arms straight throughout the entire rep (jazzercise... READ MORE

Intermediate Strength: 5 Rounds – 6 Barbell squats 6 Dips 6 Barbell rows Metabolic Conditioning: 6 Rounds – 10 Pull-ups 10 One arm snatches / side 10 Box jumps Core: 3 Rounds – Cross touches x 20 sec Rest x 15 sec Reverse crunches x 20 sec Rest x 15 sec Plyometric planks x 20 sec... READ MORE

Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets) – Station 1: 20 Banded leg curls Station 2: 8 Barbell roll outs Station 3: 8 One arm dumbbell rows (Left) @ 2111 Station 4: 8 One arm dumbbell rows (Right) @ 2111 Metabolic Conditioning: Teams of two will complete 4... READ MORE

Intermediate Strength: 5 Rounds – 5 Front squats @ 2211 Muscular Endurance: 4 Rounds – Farmer carry x 120 ft 6 Hollow body roll to supermans 6 Ring assisted pull-ups Metabolic Conditioning: Complete the following for time – 30 Med ball slams 90 Mountain climbers / side 20 Med... READ MORE

Intermediate Strength: 5 Rounds – 5 Deadlifts 12 Dumbbell internal rotations / side *Complete just 3 sets of the internal rotations Metabolic Conditioning: Every 2 minutes, for 32 minutes (4 sets) – Station 1: 20 Seated resistance band rows Station 2: Walking kettlebell lunges x... READ MORE

Intermediate Strength: 3 Rounds – 12 Goblet squats 12 Inverted rows 12 Isometric floor presses (6 / side) Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Static lunge x 12 sec / side Hip bridge hold x 20 sec Hollow body x 30 sec Metabolic Conditioning: 6 Rounds – 10 Push-ups... READ MORE

Intermediate Strength: 4 Rounds – 4 Turkish get ups (2 / side) Rest x 45 sec Muscular Endurance: 3 Rounds – 10 Sumo deadlifts 10 Strict presses Metabolic Conditioning: Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between statio... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 7 rounds – Rounds 1 – 2: 5 One arm snatches / side Rounds 3 – 5: 4 One arm snatches / side Rounds 6 – 7: 3 One arm snatches / side Metabolic Conditioning: Complete the following with a partner for time – 120... READ MORE

Intermediate Strength: 4 Rounds – 8 Front squats 8 Resistance band internal rotations / side Muscular Endurance: Complete the following every 75 seconds for 5 Rounds – 5 Hand release push-ups 6 Supinated bar rows Advanced add weight to push-ups Metabolic Conditioning: Complete 4... READ MORE