Intermediate Strength: One arm row – 5 x 5 @ 25 – 30% Muscular endurance: 5 Rounds – 6 Pistols / side 8 Pull-ups Metabolic Conditioning: 12 Min AMRAP – 1 Wall ball, 1 sit-up 2 Wall balls, 2 sit-ups 3 Wall balls, 3 sit-ups *Continue adding one rep to each exercise every... READ MORE

Intermediate Strength: Hang squat clean – 6 x 4 Core: 4 Rounds – Hollow body hold x 40 sec Rest x 40 sec Metabolic Conditioning: 3 Rounds, 1 minute at each station – Pull-ups Overhead squats Push-ups Toes to bar Sprints (30ft = 1) * The goal is to accumulate as many reps as... READ MORE

  Intermediate Strength: Front squat – 5 x 5 @ 55 – 65% Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Handstand x 20 sec Side plank x 20 sec / side Plank x 20 sec Metabolic Conditioning: 6 Rounds – 8 Push press 8 Inverted rows 8 Box jumps Beginner... READ MORE

    Intermediate Strength: Floor press – 5 x 6 @ 60% Muscular Endurance: 4 Rounds – 8 Deadlifts 8 Supinated bar rows Metabolic Conditioning: 50 Kettlebell swings 50 Flutter kicks / side 50 Squat thrusts Beginner Strength: Floor press – 5 x 6 Muscular Endurance: 4 Rounds... READ MORE

  Intermediate Strength & Skill: Spend 25 minutes working on snatch technique Core: 3 Rounds – 8 Toe touches 6 Oblique v-ups / side Metabolic Conditioning: 12 Min AMRAP – 15 Kettlebell swings 4 Sprints (60 ft =1) Beginner Strength & Skill: Spend 25 minutes working on... READ MORE

  Intermediate Strength: Reverse goblet lunge – 6 x 6 / side * Go light Skill: Spend 5 min working on kipping Muscular Endurance: 3 Rounds – Handstand hold x 25 sec Bar hang x 30 sec Hollow body x 45 sec Metabolic Conditioning: 100 One arm snatches (50 / side) Beginner... READ MORE

  Intermediate Strength: Alternating dumbbell press – 3 x 12 * Go light Skill: Spend 5 min working on handstands Muscular Endurance: 3 Rounds – 10 Kettlebell Romanian deadlifts 10 One arm rows / side Metabolic Conditioning: 5 Rounds: 3 Minute AMRAP – 5 Pull-ups 10 Squats 15... READ MORE

  Intermediate Strength & Skill: Spend 25 minutes working on snatch technique Muscular Endurance: 3 Rounds – 8 Dips 10 Supine med ball leg curls 8 Hanging leg raises Metabolic Conditioning: 60 Burpee box jumps Beginner Strength & Skill: Spend 25 minutes working on... READ MORE

  Intermediate Strength: Deadlift – 3 x 12 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Pull-ups 180 ft farmer carry 6 Broad jumps Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a... READ MORE

  Intermediate Strength: Barbell row – 5 x 5 @ 55 – 60% Muscular Endurance: 14 Turkish get ups Metabolic conditioning: Complete 4 Rounds with a partner – Partner 1 –High knees x 20 sec Partner 2 – Wall sit x 20 sec Partner 1 & 2 – 10 Lateral skate jumps with... READ MORE