Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 4 Hang power snatch x 4 Overhead squat x 4 Hang power snatch + overhead squat x 4 Metabolic Conditioning: 3 Rounds, 60 seconds at each station – Pull-ups Lunges Push-ups Squat thrusts * The goal is to... READ MORE

  Intermediate Strength: Deadlift – 7x 3 @ 70 – 75% Muscular Endurance: 4 Rounds – 6 Pistols @ 2011 6 One arm presses / side @ 2111 6 Supinated barbell row @ 2111 Metabolic Conditioning: Tabata – Kettlebell swings Sit-ups Sprints (30 feet = 1) Jumping jacks Beginner... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 70% Muscular Endurance: 5 Rounds – 180 Foot farmer carry 8 Broad jumps 25 Second weighted plank Metabolic Conditioning: 12 Minute AMRAP – 6 Gorilla shuffle burpees 12 Wall balls Beginner Strength: Floor press – 5 x 5 @ 70%... READ MORE

  Intermediate Strength: 5 Sets – 4 Split jerks / side 5 Pull-ups Metabolic Conditioning: 20 Minute AMRAP – Sled push x 20 seconds Rest 1 minute Sled pull x 20 seconds Rest 1 minute Bear crawl x 20 seconds Rest 1 minute Beginner Strength: 5 Sets – 8 Push jerks / side 5... READ MORE

  Intermediate Strength: Back box squat – 2 x 5 @ 65% 2 x 4 @ 75% 2 x 3 @ 85% Metabolic Conditioining: 15 Minute AMRAP – 12 Deadlifts 12 Cleans 12 Toes to bar *You may utilize any type of clean to move the bar from the floor to your shoulders (power, squat, etc.). Core: 3... READ MORE

    Intermediate Strength: One arm row – 6 x 5 @ 30 – 35 % of barbell row 1RM Muscular Endurance: EMOM for 12 minutes – Odds – 4 kettlebell step ups / side Evens – 5 Supinated pull-ups, 5 Dips Metabolic Conditioning: 4 Rounds – 15 Push-ups 20 Thrusters 25 Kettlebell... READ MORE

  Intermediate Strength: Snatch complex:  6 rounds – Hang jump x 3 Hang high pull x 3 Hang power snatch x 3 Snatch deadlift w/ pause x 3 Power snatch w/ pause x 3 Metabolic Conditioning: Complete the following for time – 50 Box jump overs 100 Flutter kicks / side 150 Squats... READ MORE

  Intermediate Strength: Barbell lunge – 7 x 3 @ 75 – 80% Muscular Endurance: 4 Rounds – 10 Second pull-up hold 20 Second bar hang 25 Second handstand hold 25 Second hollow body hold Metabolic Conditioning: 4 Rounds – 15 Power cleans 15 Wall balls 15 Sit-ups Beginner... READ MORE

  Intermediate Strength: Push press – 7 x 3 @ 100% of strict press 1RM Muscular Endurance: 4 Rounds – 8 Deadlifts 8 Renegade rows (with push-up) 8 Hollow body rocks Metabolic Conditioning: 12 Minute AMRAP – 10 Inverted rows 10 Candlestick burpees 10 Mountian climbers / side... READ MORE

  Intermediate Strength: One arm snatch EMOM – Minutes 1-3: 5 snatches / side Minutes 4-6: 4 snatches / side Minutes 7-10: 3 snatches / side *Try to increase the weight used each time the repetitions drop Muscular Endurance: 5 Rounds – 8 Front squats 8 Single leg hip bridges... READ MORE