Intermediate Strength: 4 Rounds – 8 Strict press @ 45% 8 Barbell rows @ 45% Muscular endurance: 14 Turkish get ups Metabolic conditioning: Complete the following for time – 40 Russian Kettlebell Swings (heavy) 20 Burpees 30 Russian Kettlebell Swings 15 Burpees 20 Russian... READ MORE

  Intermediate Strength: Front squat – 4 x 8 @ 40 – 50% Muscular endurance: 4 Rounds – 6 Supine leg curls Farmer carry x 120 ft Side plank x 25 sec / side Metabolic conditioning: 12 Min AMRAP – 5 Pull-ups 8 Box jumps 10 Wall balls Beginner Strength: Goblet squat – 4 x 8... READ MORE

  Intermediate Strength: Hang squat clean – 5 x 5 Core: 4 Rounds – 6 Barbell rollouts 8 Good mornings Metabolic conditioning: Tabata – Renegade rows American kettlebell swings (overhead) Mountain climbers Sprints Beginner Strength: Hang muscle clean – 5 x 5 Core: 4 Rounds –... READ MORE

  Intermediate Strength: Weighted push-up – 5 x 6 Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 3 Rounds – Plank up-downs x 20 sec Rest 15 sec Knee to elbow from high plank x 20 sec Rest 15 sec Plank to downward dog x 20 sec Rest 15 sec Plank to T x 20 sec Rest... READ MORE

  Intermediate Strength: Sumo deadlift – 3 x 15 @25 – 30% * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – Pull-up hold to bar hang x 40 sec Handstand practice x 30 sec Hanging L-hold x 3 reps of 8 sec each Metabolic Conditioning: 6... READ MORE

  Intermediate Strength & Skill: Spend 25 minutes working on clean technique Metabolic Conditioning: 3 Rounds, 1 minute at each station – Push press Lateral box overs Windshield wipers Kettlebell swings Squats * The goal is to accumulate as many reps as possible... READ MORE

  Intermediate Strength: Supinated bar row – 3 x 15 @25 – 30% * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 5 Rounds with a partner – Alternating pull-up + hold x 5 Hanging leg raises (left leg, right leg, both) x 5 Knees to chest + supinated pull-up x... READ MORE

  Intermediate Strength: 5 Rounds – 5 Double kettlebell snatch to 3 overhead squats * One rep consists of a kettlebell snatch followed by 3 overhead squats. Complete five of those reps in order to complete a round. Skill: Spend 5 min working on handstands Muscular Endurance:... READ MORE

    Intermediate Strength & Skill: Spend 25 minutes working on clean technique Core: 3 Rounds – 8 Pop scoop pop 10 Side bends Metabolic Conditioning: 5 Rounds: 3 Minute AMRAP – 4 Pull-ups 8 pushups 12 lunges (6 / side) Rest 2 minutes Beginner Strength & Skill:... READ MORE

  Intermediate Strength: Bar lunge – Find a 2 rep max, then: 7 x 2 / side @ 80 – 85% Muscular endurance: 4 Rounds – 3 One arm rows / side 120 ft Farmer carry Metabolic conditioning: 5 Rounds – 8 Burpees 10 Toes to bar 12 Box jumps Beginner Strength: Bar lunge – Find a... READ MORE