Intermediate Strength: Barbell row– 5 x 5 @ 70% Muscular Endurance: Pullup & triceps push-up pyramid – 1 Pull-up, 1 triceps push-up 2 Pull-ups, 2 triceps push-ups 3 Pull-ups, 3 triceps push-ups *Continue adding one rep to each exercise until you can no longer complete... READ MORE

  Intermediate Strength: Clean– 6 x 4 @ 90% Metabolic Conditioning: 8 Rounds – 6 Thrusters 8 Burpees 10 Box jumps Core: 3 Rounds – Around the world x 20 seconds Rest 10 seconds V-ups x 20 seconds Rest 10 seconds Scissor kicks x 20 seconds Rest 10 seconds Beginner Strength:... READ MORE

  Intermediate Strength: Sumo deadlift – 5 x 5 @ 55 – 60% of Deadlift 1RM Metabolic Conditioning: 30 Minute AMRAP – Sled chest press push x 20 seconds Rest 1 minute Sled push hops x 20 seconds Rest 1 minute Reverse drag sprint x 60 feet Rest 1 minute Sled push sprint x... READ MORE

  Intermediate Strength: Push press– 5 x 5 @ 90% of Strict press 1RM Muscular Endurance: EMOM for 10 minutes – Odds – 8 Front squat Evens – 8 Pronated pull-ups Metabolic Conditioning: 15 Minute AMRAP – 60 foot kettlebell drag 15 Battle rope slams 120 foot bear crawl Beginner... READ MORE

  Intermediate Strength: One arm snatch– 8 x 4 / side @ 30% of Snatch 1RM Muscular Endurance: 4 Rounds – 6 Single leg deadlifts / side 8 Judo pushups 8 Cross touches / side Metabolic Conditioning: 6 Rounds – 10 Power cleans 14 Lateral squat thrust bar overs Beginner... READ MORE

  Intermediate  Strength: Front squat – 5 x 6 @ 60 – 65% Metabolic Conditioning: 30 Minute AMRAP – Explosive sled pull x 20 seconds Rest 1 minute Lateral sled drag x 20 seconds Rest 1 minute Reverse sled drag x 20 seconds Rest 1 minute Sled push x 20 seconds Rest 1 minute... READ MORE

  Intermediate Strength: Weighted push-up – 5 x 5 Muscular Endurance: 5 Rounds – 6 Tall box jumps 6 One arm rows / side 6 Dips Metabolic Conditioning: 12 Minute AMRAP – 5 Deadlifts @ 70% 25 Double unders *The double under is a jump rope movement in which the rope makes 2... READ MORE

  Intermediate Strength: Bear complex– 5 x 5 *The bear complex consists of a power clean, front squat, push press, back squat, and push press. These movements completed consecutively total one rep. The workout is made up of five rounds of five reps. you may put the bar down... READ MORE

Make up benchmark workout, Fran, if not completed yesterday. Intermediate Strength: Barbell lunge– 6 x 4 @ 65 – 70% Muscular Endurance: 20 Turkish get ups Metabolic Conditioning: 12 Minute AMRAP – 6 Double burpees 6 Toes to bar Beginner Strength: Barbell lunge– 5 x 6 @ 55... READ MORE

Today we will be retesting the benchmark workout Fran, originally completed on 3/14/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such... READ MORE