Intermediate Strength: Every 90 seconds, for 18 minutes (4 sets) of – Station 1 – 5 Deadlifts @ 65 – 70% Station 2 – 8 One arm rows / side Station 3 – 12 Supinated inverted rows *Take your time and challenge yourself. Muscular Endurance: 4 Rounds – Pull-up hold x 10... READ MORE

  Intermediate Strength: Every minute, on the minute, for 15 minutes (3 sets of each) – Station 1 – 6 – 8 Left leg Bulgarian split squats @ 31X1 Station 2 – 6 – 8 Right leg Bulgarian split squats @ 31X1 Station 3 – 6 Kettlebell windmills (left) @ 4111 Station 4 – 6... READ MORE

    Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets) of – Station 1 – 8 Romanian deadlifts @ 40X1 Station 2 – 8 Single arm overhead press @ 2111 (left arm) Station 3 – 8 Single arm overhead press @ 2111 (right arm) Station 4 – 8 Strict toes to bar or... READ MORE

  Intermediate Strength: 5 Rounds – 5 Barbell squats @ 65% 6 Pull-up negatives 7 Inchworm walkouts Muscular Endurance: Every 2 min 30 sec for 10 minutes (4 Rounds) – 12 Push-ups (6 triceps push-ups / 6 wide push-ups) 12 Walking goblet lunges (6 / side) 12 Dumbbell or... READ MORE

  Intermediate Benchmark: Fran – 21 – 15 – 9 Thrusters Pull-ups Muscular Endurance: 4 Rounds – Handstand x 20 sec Bar hang x 30 sec Chair pose x 20 sec Hollow body x 30 sec Metabolic Conditioning: 8 Min AMRAP – 12 Kettlebell deadlifts 60 Jump ropes Complete 4 rounds (2 of... READ MORE

  Intermediate Strength: 4 Rounds – 8 Barbell glute bridges @ 20X1 (go heavy) 8 Pull-ups 6 Rotating plate lunges / side 8 T bar rows *Substitute 6 pull-up negatives for the 8 pull-ups if you cannot complete them strict Metabolic Conditioning: Complete the following in teams... READ MORE

  Intermediate Strength: 5 Rounds – 5 Front squats @ 2111 5 Supinated pull-ups *Complete 5 tempo inverted rows @ 2112 if you are not able to do strict pull-ups Metabolic Conditioning: Complete the following for time – 400 Meter run 40 Alternating single arm dumbbell snatches... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 7 rounds: Rounds 1 – 2: 8 Hang power cleans Rounds 3 – 4: 6 Hang power cleans Rounds 5 -7: 4 Hang power cleans Muscular Endurance: 5 Rounds for time – 6 Deadlifts 8 Pull-ups 10 Push presses *Go... READ MORE

  Intermediate Strength: 12 Turkish get ups (6 / side) *Take your time and go heavy Muscular Endurance: 4 Rounds – 8 Kettlebell good mornings 8 Supinated barbell rows 8 Alternating chest presses / side Metabolic Conditioning: 6 Rounds – 6 Plank up downs (3 / side) 10 Plank... READ MORE

  Intermediate Strength: 5 Rounds – 3 Back box squats @ 80% 5 Dips 7 Supinated ring rows Benchmark # 1: Karen – 150 Wall balls Benchmark # 2: Annie – 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a jump rope movement in which the rope makes 2 rotations... READ MORE