Intermediate Strength: Thruster – 6 x 4 *Challenge yourself Muscular Endurance: 4 Rounds – 6 Renegade rows 6 Oblique v-ups / side Metabolic Conditioning: 3 Rounds – 50 High knees 40 Mountain climbers 30 Med ball slams 20 Cross touches (10 / side) 10 Tuck jumps Shred... READ MORE

  Intermediate Strength: One arm snatch – 5 x 6 / arm Muscular Endurance: 4 Rounds – 6 Weighted Push-ups 8 Bar inverted rows 10 TRX side crunches (5 / side) Metabolic Conditioning: Against a two-minute running clock, complete: 8 Dumbbell Ground to Overhead (4 / side) 6... READ MORE

  Intermediate Strength: 6 Rounds – 5 Kettlebell rows 8 Kettlebell front squats 5 Kettlebell push presses 8 Double kettlebell swings Rest 1 min Muscular Endurance: 3 Rounds – 6 Barbell rollouts 8 Good mornings 6 Side bends / side Metabolic Conditioning: Annie – 50 – 40 – ... READ MORE

  Intermediate Strength: Complete the following every 2 min for 5 rounds – 4 Turkish get ups (2 / side) Muscular Endurance: 6 Rounds – Supinated pull-up hold x 12 sec Rest x 10 sec Wall sit x 30 sec Rest 25 sec 6 Rounds – Handstand x 15 sec Rest x 5 sec Hollow body x 25 sec... READ MORE

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 6 Rounds – 6 pushups 10 Flutter kicks / side 12 High knees / side B) 3 Rounds – Mountain climbers x 90 sec Rest x 1 min Squat thrusts x 90 sec Rest x 1 min Jumping jacks x 2 min Rest x 2 min C 4... READ MORE

  Intermediate Strength: Deadlifts – Work up to a 3RM, then 5 x 3 at 80 – 85% Chipper: 100 Wall balls 90 sec Heavy weighted plank 80 High knees / side 70 Bicycles (35 / side) 60 Chops (30 / side) 50 Push-ups 40 Box jumps 30 Chin-ups 20 Squat thrusts 10 Toes to bar... READ MORE

  Intermediate Strength: 5 Rounds – 6 Front squats 6 Pull-ups 6 One arm rows / side Muscular Endurance: 6 Rounds – Pull-up to bar hang x 25 sec Rest x 20 sec Handstand x 15 sec Rest x 10 sec Hollow body x 30 sec Rest x 30 sec Metabolic Conditioning: 3-4 Rounds – 10... READ MORE

  Intermediate Strength: Complete the following every 75 sec for 6 rounds – 6 Hang power snatches / side *Complete beginner unless you are confident with barbell snatches Metabolic Conditioning: 3 Rounds, 1 minute at each station – Squats Flutter kicks Sit-ups Sprints... READ MORE

  Intermediate Strength: 4 Rounds – 6 Deadlifts 6 L-sit press Muscular Endurance: 3 Rounds – 8 Supinated pull-ups 10 Double kettlebell lunges (5 / side) 8 Hollow body rocks Metabolic Conditioning: 12 Min AMRAP – 8 Toes to bar 10 Box jumps 12 Battle rope slams Shred finisher:... READ MORE

Warm – up: 3 Rounds – 10 Bird dogs (5 / side) 10 Squats 20 Jumping jacks A) 20 Min AMRAP – 5 Push-ups 10 Sit-ups 15 Squats *Move continuously for 20 minutes completing as many rounds of 5 push-ups, 10 sit-ups, and 15 squats as you can. Rest as little as possible. Rest... READ MORE