Intermediate One rep max testing: Strict press 1RM Snatch 3RM Muscular endurance: 4 Rounds – 6 Strict toes to bar 9 Pull-ups 12 Renegade rows (6 / side) Metabolic conditioning: Complete the following for time – 15 Sprints (60 ft = 1) 40 Kettlebell swings 40 One arm... READ MORE

  Intermediate One rep max testing: Strict press 1RM Snatch 3RM Back squat stragglers Metabolic conditioning: 2 Rounds – Complete 2 min at each station: Push-ups Sit-ups Wall balls Jump rope *Rest 1 min between stations Core: 4 Rounds – 8 Good mornings 6 Windshield wipers /... READ MORE

  Intermediate Strength: Back squat 1RM Muscular endurance: 12 Min AMRAP – 12 Dumbbell power cleans 12 Dumbbell reverse lunges (6 / side) 12 Burpees Core: 3 Rounds – Leg raises x 20 sec Rest x 15 sec Around the worlds x 20 sec Rest x 15 sec Scissor kicks x 20 sec Rest x 15... READ MORE

  Intermediate One rep max testing: Back squat 1RM Metabolic conditioning: Complete with a partner – 80 Pull-ups 100 Box jumps 140 V-ups 200 Hip tosses * Only one partner works at a time while the other partner rests and motivates. Beginner Three rep max testing: Back squat... READ MORE

  Intermediate Strength: One arm row – 4 x 8 / side @ 25% Muscular endurance: 4 Rounds – 8 Deadlifts 8 Hollow body chest presses Core: 3 Rounds – 8 Side plank to lateral crunch / side 6 Handstand cross touches / side Metabolic conditioning: Sprint x 12 sec and record... READ MORE

  Intermediate Strength: Barbell squat – 4 x 10 @ 25% Muscular endurance: 3 Rounds – 10 Supinated pull-ups 10 Push jerks Metabolic conditioning: 3 Rounds – Kettlebell swings x 40 sec Rest x 20 sec Oblique mountain climbers x 40 sec Rest x 20 sec Burpees x 40 sec Rest x 20... READ MORE

  Intermediate Strength: One arm snatch – 4 x 8 / side Muscular endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 25 sec Wall plank x 30 sec Metabolic conditioning: 12 Min AMRAP with a partner – 3 Pop up squat crunches 3 Body roll burpees 3 Push-up pike rolls 3... READ MORE

  Intermediate Strength: Floor press – 4 x 10 @ 50% Muscular endurance: 4 Rounds – 8 Pull-ups 6 Natural hamstring curls Metabolic conditioning: 8 Rounds – 5 Lateral lunge thrusters 7 Box jumps 10 Situps Beginner Strength: Floor press – 4 x 10 @ 50% Muscular endurance:... READ MORE

  Intermediate Strength: Kettlebell lunge – 4 x 8 / side @ 30% Muscular endurance: 3 Rounds – 10 Supinated rows 10 Deadlifts Metabolic conditioning: 6 Min AMRAP – 8 Med ball Russian twists 15 Med ball slams Rest 3 minutes, then: 6 Min AMRAP – 10 Battle rope slams... READ MORE

  Intermediate Strength: Hang squat clean – 5 x 5 Muscular endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 30 sec Wall sit x 30 sec Core: 3 Rounds – 12 Resistance band inverted sit-up 8 Resistance band twists / side Metabolic conditioning: 14 Rounds – Sprint x 15 sec... READ MORE