Intermediate Strength: 5 Rounds – 5 Single leg deadlifts / side 5 Renegade rows / side Muscular Endurance: 5 Rounds – Bar hang x 30 sec Superman hold x 15 sec Dumbbell static lunge x 20 sec / side Metabolic Conditioning: 3 Rounds – Complete 40 sec at each station with 20... READ MORE

  Intermediate Strength: Complete the following with a partner – 3 Rounds: 5 Med ball shot put throws / side 5 Med ball throws forward 4 Med ball lateral scoop tosses / side 5 Med ball throws backward Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pull-ups Core: 3 Rounds –... READ MORE

  Intermediate Strength: Complete the following every 90 sec, for 5 rounds – 5 Power cleans 5 Front squats *You may perform squat cleans as an advanced movement if you feel comfortable to do so. Muscular Endurance: 3 Rounds – 6 Barbell curls 6 Dips 6 Sumo deadlifts Metabolic... READ MORE

Intermediate Strength: Complete the following every 2 minutes, for 18 minutes (3 sets): Station 1 – Back squat x 6 Station 2 –Farmer’s carry x 100 meters Station 3 – Front Leaning Rest on Rings x 60 seconds Muscular Endurance: 6 Rounds – Pull-up hold x 8 sec Rest x 10 sec... READ MORE

  Intermediate Strength: 5 Rounds – 4 Weighted push-up 5 T-bar rows Muscular Endurance: 3 rounds for time of: 5 Dumbbell step-ups / side 10 Strict Pull-Ups 20 Wall Ball Shots Metabolic Conditioning: 4 Rounds with a team – 8 Burpee plate passes 8 Russian twist med ball passes... READ MORE

  Intermediate Strength: Every 75 sec for 7 rounds – 2 Turkish get ups (1/ side) Muscular Endurance: 3 Rounds – 8 Romanian deadlifts 8 Supinated pull-ups 8 Overhead resistance band triceps extensions Metabolic Conditioning: 4 Rounds – Run x 200 meters 8 Airborne climbers 10... READ MORE

  Intermediate Strength: 4 Rounds – 6 Front squats @ 31X1 tempo 6 Single-arm dumbbell rows / side @ 21X0 Bottom’s up kettlebell carry x 60 feet / arm Metabolic Conditioning: Three rounds for max reps: 90 seconds of the following… 9 Burpee box jump-overs + Max reps of... READ MORE

  Intermediate Strength: Barbell squat – 6 x 4 @ 65 – 75% Metabolic Conditioning: Chipper – 50 Jumping jacks 45 Sit-ups 40 Dumbbell thrusters 35 Kettlebell deadlifts 30 Push-ups (10 narrow, 10 wide, 10 hand release) 25 Bicycles / side 20 Supinated pull-ups 15 Hang power... READ MORE

  Intermediate Strength: Every 75 sec for 6 rounds – 5 Power snatches Muscular Endurance: 4 rounds – Pull-ups x 20 sec Rest x 20 sec TRX bicep curls x 20 sec Rest x 20 sec Hanging med ball leg curls x 20 sec Rest x 20 sec Dips x 20 sec Rest x 40 sec Metabolic Conditioning:... READ MORE

  Intermediate Strength: 5 Rounds – 6 Deadlift @ 50% 6 Supinated pull-ups Muscular Endurance: 4 rounds – 6 Broad jumps 6 Renegade rows / side (no push-up) 6 Strict Toes to bar Metabolic Conditioning: 3 Rounds – Complete 40 sec at each station with 20 sec rest between... READ MORE