Intermediate Strength: Sumo Deadlift – 5 x 5 @ 65% of Deadlift 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Handstand hold x 25 sec Hollow body hold x 35 sec Metabolic Conditioning: Complete the following with a partner for time – 80 Wall balls... READ MORE

  Intermediate Strength: Strict press – 4 x 8 @ 65% Metabolic Conditioning: 30 Minute AMRAP – Hand over hand sled row x 30 feet Rest 1 minute Forward sled drag x 20 seconds Rest 1 minute Backward sled drag x 20 seconds Rest 1 minute Core: 3 Rounds – 15 partner leg throws... READ MORE

  Intermediate Strength: One arm snatch – 6 x 4 / side Muscular Endurance: 4 Rounds – 6 Reverse goblet lunges / side 8 Tall box jumps 10 Narrow push-ups Metabolic Conditioning: 4 Rounds – 10 Inchworm walkouts 15 Burpees 4 Bear crawls (60 feet = 1) *Each round will be timed... READ MORE

Complete the benchmark workout “Linda” if you didn’t do it yesterday.   Intermediate Strength: Barbell step up – 6 x 4 Muscular Endurance: 4 Rounds – 6 Pullups @ 2111 6 Front squats @ 2111 6 Barbell rows @ 2111 Metabolic Conditioning: 5 Rounds – Suicide... READ MORE

Today we will be retesting the benchmark workout Linda, originally completed on 3/27/17. We will use our previous scores to see if we have made progress in all around fitness over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as... READ MORE

  Intermediate Strength: Hang squat clean – 7 x 3 @ 60% Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 10 reps Rest 1 minute Sled bear crawl x 20 seconds Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Sled push to sprint x 180 feet Rest 1 minute... READ MORE

  Intermediate Strength: Back box squat – 6 x 4 @ 80% Metabolic Conditioining: 30 Minute partner AMRAP – 25 Mountain Climbers 20 Wall Ball Shots 15 Kettlebell Swings 10 Burpees 5 Strict Pull-Ups *One partner rests and motivates while the other partner works. Partners switch... READ MORE

  Intermediate Strength: 5 Rounds– 7 Floor press @ 55 – 60% 7 Supinated row  @ 55 – 60% Muscular Endurance: 4 Rounds – Pull-up hold x 15 sec Handstand hold x 25 sec Plank x 35 sec Metabolic Conditioning: 15 Minute AMRAP – Kettlebell deadlift march x 60 feet... READ MORE

  Intermediate Strength: EMOM for 10 minutes – 3 Power snatches 6 Overhead squats *Modify overhead squats to front squats if necessary due to mobility restrictions Metabolic Conditioining: 15 Minute AMRAP – 10 Deadlifts 10 Push presses 10 Toes to bar Core: 3 Rounds – 15... READ MORE

  Intermediate Strength: Kettlebell lunge– 5 x 5 Muscular Endurance: 16 Turkish get ups Metabolic Conditioning: 3 Rounds, 45 seconds at each station – Inverted rows Full body crunch Squat thrusts Scissor kicks Jumping jacks * The goal is to accumulate as many reps as... READ MORE