Intermediate Strength: Barbell squat – 5 x 5 @ 70 – 75% Muscular Endurance: 3 Rounds – 8 Sumo deadlifts 8 Dips 8 Inchworm walkouts Metabolic Conditioning: Ascending sprint intervals – 20 second intervals: Complete 2 sprints each distance: 20 ft, 40 ft, 60 ft, 80 ft... READ MORE

  Intermediate Strength: 5 Rounds – 5 One arm row / arm @ 30 – 35% of barbell row 1RM 5 Pull-ups *Add weight to the pull-ups if they are easy Metabolic Conditioning: Complete 3 rounds in teams of 4 – Station 1: Run 400 meters Station 2: 30 Thrusters Station 3: 20 Burpees... READ MORE

  Intermediate Strength: Squat clean – 6 x 4 Metabolic Conditioning: 30 Minute AMRAP – Lateral sled drag x 30 seconds (15 sec / way) Rest 1 minute Reverse sled drag to forward drag x 60 feet (30ft each) Rest 1 minute Obstacle push x 60 feet Beginner Strength: Hang muscle... READ MORE

  Intermediate Strength: Front rack lunge – 5 x 5 @ 50 – 55 % of lunge 1RM Muscular Endurance: 3 Rounds – Supinated pull-up hold x 10 sec Bar hang x 20 sec Handstand hold x 20 sec Hollow body x 25 sec Metabolic Conditioning: 21 – 15 – 9 – Kettlebell swings Box jumps Sit-ups... READ MORE

  Intermediate Strength – Benchmark Workout: 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... READ MORE

  Intermediate Strength: Floor press – 2 x 8 @ 50% 3 x 5 @ 70% 4 x 3 @ 85% Muscular Endurance: 4 Rounds – 6 Pull-ups @ 2111 6 Barbell rows @ 2111 6 Front squats @ 2111 Metabolic Conditioning: 12 Minute AMRAP – 10 Deadlifts 50 Jump ropes Beginner Strength: Floor press – 6 x 5... READ MORE

    Intermediate Strength: EMOM for 10 minutes– 4 One arm snatches / side Metabolic Conditioning: ¼ Mile farmer carry *Every minute complete 8 squat thrusts Core: 3 Rounds – Windshield wipers x 20 seconds 15 Seconds rest Flutter kicks x 20 seconds 15 Seconds rest Cross... READ MORE

  Intermediate Strength: Romanian deadlift – 7 x 3 @ 65 – 70% Metabolic Conditioning: 20 Minute AMRAP – 10 Box jumps 20 Push-ups 20 Lunges (10 / side) 20 Kettle bell swings 40 Jumping jacks Beginner Strength: Deadlift – 7 x 5 @ 55% Metabolic Conditioning: 20 Minute AMRAP –... READ MORE

  Intermediate Strength: One arm row – 4 x 8 @ 20 – 25% of Barbell row 1RM Muscular Endurance: Pullup & Dip pyramid – 1 Pull-up, 1 Dip 2 Pull-ups, 2 Dips 3 Pull-ups, 3 Dips *Continue adding one rep to each exercise until you can no longer complete the set. Rest 10... READ MORE

  Intermediate Strength: Power clean – 5 x 5 Muscular Endurance: 16 Turkish get ups (8 / side) Metabolic Conditioning: Death by… Burpees! *Complete one burpee the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no... READ MORE