Intermediate Strength: Sumo back squat– 4 x 10 @ 40% of back squat 1RM Metabolic Conditioning: 30 Minute AMRAP – Sled bear crawl x 45 ft Rest 90 seconds Sled chest press x 20 ft Rest 90 seconds Sled push to sprint x 180 feet Rest 2 minutes Beginner Strength: Sumo goblet... READ MORE

  Intermediate Strength: Push press – 5 x 5 @ 80% of press 1RM Muscular Endurance: 3 Rounds – Pullup hold x 10 sec Handstand x 20 sec Plank x 30 sec Metabolic Conditioning: 3 Rounds with battle ropes – Alternating waves w/ lateral shuffle x 30 Sec Side to side waves x 30 sec... READ MORE

  Intermediate Strength: Hang barbell snatch – 7 x 4 Metabolic Conditioning: 3 Rounds, 1 minute at each station – Lunges Kettlebell swings Burpees Mountain climbers * The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds... READ MORE

  Intermediate Strength: Barbell step up – 7 x 3 @ 55 – 60% of lunge 1RM Muscular Endurance: 4 Rounds – 8 Front squats 8 Supinated rows 8 Inchworm walkouts Metabolic Conditioning: Karen – 150 Wall balls Beginner Strength: Goblet step up – 7 x 4 Muscular Endurance: 4 Rounds –... READ MORE

  Intermediate Strength: Weighted push-up – 6 x 5 Muscular Endurance: 14 Minute AMRAP – 4 Pull-ups 6 Box jumps 8 Deadlifts Metabolic Conditioning: Ascending sprint intervals – 20 second intervals: Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft 40 second... READ MORE

  Intermediate Strength: Back squat – 6 x 5 Metabolic conditioning: Chipper – 100 Jumping jacks 90 Kettlebell deadlifts 80 Inverted rows 70 Tuck jumps 60 V-ups 50 Wall balls 40 Squat thrusts 30 Push-ups 20 Dips 10 Kettlebell crossovers / side Beginner Strength: Gob... READ MORE

    Intermediate Strength: Hang squat clean – 5 x 5 Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 10 reps Rest 1 minute Hand over hand sled row x 30 feet Rest 1 minute Reverse sled drag to push sprint x 80 feet Rest 1 minute Beginner Strength: Hang... READ MORE

  Intermediate Strength: Strict press – 6 x 4 @ 70% Metabolic Conditioning: Tabata – Toes to bar Box jump overs Sit-ups Squats *Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest... READ MORE

  Intermediate Strength: Romanian Deadlift – 6 x 4 @ 50% of Deadlift 1RM Muscular Endurance: Every 90 seconds for 12 minutes – 8 Supinated rows 6 Barbell lunges / side Metabolic Conditioning: 3 Rounds– 10 Hang power snatch 20 Kettlebell swings 30 Double unders *The double... READ MORE

  Intermediate Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Metabolic Conditioning: 15 Minute AMRAP – 5 Double burpees 15 Mountain climbers / side 5 Sprints (60 feet) Core: 4 Rounds – Pop scoop pop x 20 seconds Rest 10 seconds Windshield wipers x 20 seconds Rest 10... READ MORE