Intermediate Strength: 5 Rounds – 8 Squats 8 Bar rows Muscular Endurance: 3 Rounds – 8 Pull-ups 10 Push-ups 12 Hip bridges 4 Rounds – 6 Toe touches 6 Cross touches / side Metabolic Conditioning: 5 Rounds – 12 Squat thrusts 20 Kettlebell swings 40 Jumping jacks Shred finisher: 3... READ MORE

  Intermediate Strength: Squat – Work up to a 3 rep max, then: 4 x 3 @ 85% of 3 rep max Chipper: 100 Lateral box overs (50 / side) 90 Russian twists 80 Front reverse lunges (40 / side) 70 Flutter kicks 60 Kettlebells deadlifts 50 Pull-ups 40 Burpees 30 Tire flips 20 Tuck... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Good mornings 5 Dips Muscular Endurance: 8 Rounds – Handstand x 10 sec Plank x 20 sec Rest x 20 sec Pull-up hold x 10 sec Bar hang x 20 sec Wall sit x 30 sec Metabolic Conditioning: 10 Min AMRAP – 8 Alternating one... READ MORE

  Intermediate Strength: Front racked lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 5 Renegade rows / side 6 Supinated pull-ups 7 Cross touches / side Metabolic Conditioning: 4 Rounds – 8 Explosive sled pulls 5 Rounds – Plank x 40 sec Sled push to sprint x 180 feet... READ MORE

  Intermediate Strength: 5 Rounds – 5 Deadlifts 5 Pull-ups Muscular Endurance: 5 Rounds – 5 Alternating presses / side 5 Alternating single leg hip bridges / side 5 Alternating dumbbell chest presses / side Metabolic Conditioning: 2 Rounds: 6 Min AMRAP – Cone slalom x... READ MORE

  Intermediate Clean warm up: 2 Rounds: 10 Clean deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle cleans 5 Muscle cleans 5 Power cleans 10 Front squats Strength: Squat – 5 x 5 @ 60% Muscular Endurance: EMOM for 12 Minutes – Odds: 5 Power cleans @... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm rows / side 5 Supinated pull-ups Chipper: 100 Wall climbers 90 Jumping jacks 80 Sit-ups 70 High knees 60 Kettlebell swings 50 Box jump-overs 40 TRX push-ups 30 Med ball slams 20 Leg hops 10 Burpees Beginner Strength: 5 Rounds – 5... READ MORE

Registration Now Open ———->Non-Members Click Here<———- ———->Members Click Here<———- Everyone knows that the two key ingredients required to get shredded – or simply to lose body fat –... READ MORE

  Intermediate Strength: Barbell step-ups – 6 x 3 / side Muscular Endurance: 4 Rounds – 6 Single arm presses / side 6 Single arm deadlifts / side 6 Single arm inverted rows / side Metabolic Conditioning: 8 Rounds – 6 Burpees 10 Battle rope slams 12 Flutter kicks / side... READ MORE

  Intermediate Strength: One arm snatch – 2 x 5 / side 2 x 4 / side 2 x 3 / side 2 x 2 / side Muscular Endurance: Complete the following every 2 minutes for 10 min: 6 Dips 6 Chin-ups 6 Weighted hip bridges Metabolic Conditioning: Sprint intervals – 30 second intervals:... READ MORE