Intermediate Strength: Complete 5 rounds, working for 20 sec at each station – Station 1: One arm snatches Station 2: Front squats Station 3: Push presses Station 4: Narrow supinated pull-ups *Rest 25 seconds between stations Core: 4 Rounds – 8 Reverse crunches 8 oblique... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 8 rounds: Rounds 1-2: 5 Squat cleans Rounds 3-5: 4 Squat cleans Rounds 6-8: 3 squat cleans Muscular Endurance: 4 Rounds – 6 Single leg hip bridge / side 6 Wide pull-ups 6 Renegade rows / side (no push-up)... READ MORE

  Intermediate Strength: 4 Rounds – 5 Deadlifts @ 32X1 5 Supinated strict pull-ups @ 21X1 12 Reverse snow angels @ 2020 12 Hollow rocks Muscular Endurance: 5 Rounds – Handstand x 20 sec Wall sit x 25 sec Plank x 30 sec Metabolic Conditioning: Complete 3 rounds, 40 sec... READ MORE

    Intermediate Strength: 5 Rounds – 6 Squats 6 One arm rows / side Muscular Endurance: 4 Rounds – 6 Dumbbell curls / side   6 Lateral leg raises / side 8 Triceps pushdowns 8 Kettlebell good mornings Metabolic Conditioning: Complete as many rounds as possible in... READ MORE

At home workout # 3 Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 4 Rounds – 12 Push-ups 12 Mountain climbers / side 12 Squat jumps 12 Sit-ups 6 Sprints (50 ft = 1) Rest 90 sec B) 10 Minute AMRAP – 6 Burpees 8 V-ups 30 Jumping jacks C) Accumulate 3... READ MORE

  Intermediate Strength: Deadlift – 7 x 3 @ 65 – 75% Chipper: 100 Squats 90 Wall climbers 80 Jumping jacks 70 Russian twists 60 Push-ups 50 Squat thrusts 40 Pull-ups 30 Lateral shuffles (15ft) 20 Toes to bar 10 High fives! Beginner Strength: Deadlift – 7 x 5 Chipper:... READ MORE

  Intermediate Strength: Every 75 sec for 6 rounds – 6 Power snatches Muscular Endurance: 4 Rounds – 6 Dips 6 Supinated pull-ups 6 Supine med ball leg curls Metabolic Conditioning: Three sets for max reps of: 45 seconds of renegade rowing 45 seconds of wall ball shots 45... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses 5 One arm rows / side Muscular Endurance: 6 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Side plank on med ball x 20 sec / side Metabolic Conditioning: 2 Rounds: 400 Meter Run 15 Box jump overs 20 Dumbbell thrusters 15... READ MORE

  Intermediate Strength: 4 Rounds – 8 Front squats 8 Dumbbell push-presses 8 Supinated pull-ups Muscular Endurance: 4 Rounds – Farmer carry x 120 ft 8 Oblique v-ups  / side Zercher carry x 120 ft 8 Kettlebell good mornings Metabolic Conditioning: 50 Double unders, 10 Burpees... READ MORE

  Intermediate Strength: 4 Rounds – 6 Sumo deadlifts @ 3111 tempo 6 Supinated rows @ 2111 tempo 6 Pull-ups @ 2111 tempo Muscular Endurance: EMOM for 10 min – Min 1: Bear crawl x 150 ft Min 2: Hollow body x 30 sec Min 3: Bar hang x 40 sec Min 4: Crab walk x 90 ft Min 5: Plank... READ MORE