Intermediate Strength: 6 Rounds– 3 Front squats 3 Pull-ups Muscular Endurance: Bar hang x ALAP (as long as possible) 5 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Hollow body x 30 sec Bar Hang x ALAP Metabolic Conditioning: Buy in: 20 supinated barbell rows 15 Min... READ MORE

  Intermediate Benchmark Workout: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be... READ MORE

  Intermediate Strength: Squat – 3 x 10 @ 35 – 45 % Chipper: 100 Double unders 90 Kettlebell Russian twists 80 High knees 70 Squat thrusts 60 Tuck jumps 50 Dumbbell cleans 40 Pull-ups 30 Pistols (15/side) 20 Toes to bar 10 Broad jump room lengths (30 ft = 1) Beginner... READ MORE

  Intermediate Strength: Deadlift – 4 x 8 @ 50 % 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 Rest x 30 sec 8 Rounds – Knee to elbow from plank x 20 Rest x 15 sec Plank to hollow body x 20 Rest x 15... READ MORE

  Intermediate / Beginner Strength: Deadlifts – 4 x 8 @ 50 % Metabolic Conditioning: Complete the following with a partner – 3 Rounds: 10 Med ball throws forward 10 Med ball throws backward 10 Med ball lateral scoops / side 12 min AMRAP – Zercher carry x 360 feet Med ball... READ MORE

  Intermediate Power: Every 80 sec for 6 Rounds – 4 Tall box jumps Strength: Inverse Tabata A – Sumo deadlifts Supinated pull-ups Inverse Tabata B – Push press Hollow body rocks Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals.... READ MORE

  Intermediate Strength: Every 90 sec for 16 Rounds – Rounds 1 – 8: 8 Goblet squats 6 Single leg hip bridges / side Rounds 9 – 16: 8 TRX Inverted rows 8 TRX Push-ups Musular Endurance: 8 Min AMRAP – 3 singles, 1 double x 10 2 singles, 1 double x 10 1 single, 1 double x... READ MORE

  Intermediate Strength: 5 Rounds – 5 Strict presses @ 60% 5 Sumo deadlifts @ 45% 6 Weighted plank up-downs (3 / side) Musular Endurance: 5 Rounds – Pull-up hold x 10 sec Bar hang x 20 sec Rest x 25 sec 5 Rounds – Handstand x 20 sec Rest x 8 sec Hollow body x 25 sec Rest x... READ MORE

  Intermediate Strength: Hang Clean – 8,5,4,3,3,3 Musular Endurance: 3 Rounds – 5 Front rack kneeling lunges / side 8 Supinated pull-ups Speed ladder (A): Forward shuffle x 3 Jump in and out x 2 Centipede x 2 5 Front rack kneeling lunges / side 8 Supinated pull-ups Speed... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses 6 Good mornings Musular Endurance: EMOM for 10 min – Odds: 3 Turkish get ups (left side) Evens: 3 Turkish get ups (right side) Metabolic conditioning: 10 Min AMRAP – 6 Pull-ups 8 Sumo deadlift high pulls 10 Box jumps Rest 2... READ MORE