Intermediate Strength: Hand release weighted pushup – 6 x 5 @ 50% Muscular Endurance: 12 minute AMRAP – 5 Deadlift @ 65% 25 Jump rope Metabolic Conditioning: 5 Rounds – 10 Pullups 15 Weighted sit-ups 20 Battle rope slams Beginner Strength: Hand release pushup – 6 x 5 @ 50%... READ MORE

  Intermediate Strength: Front squat – 5 x 5 Muscular Endurance: EMOM for 14 minutes – 8 Thrusters 10 Supinated barbell row Metabolic Conditioning: 5 Rounds – 15 Power cleans 15 Bar over squat thrusts Beginner Strength: Front squat – 5 x 8 Muscular Endurance: EMOM for 12... READ MORE

Intermediate Strength: Find your snatch 3-rep max Then, 3 snatches EMOM for 10 minutes @ 60% Muscular Endurance: Tabata – Toes to bar Lunges Inverted rows Jump rope *Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds.... READ MORE

  Intermediate Strength: Press – 1 Rep max! then – 3×10 @ 55% of 1RM Muscular Endurance: 4 Rounds of the following at prescribed tempo – 6 Floor press (2011) Rest 30 seconds 6 Back squats (3111) Rest 30 seconds 8 Dips (2011) Rest 30 seconds Metcon: 4 Rounds for... READ MORE

Intermediate Strength: Romanian deadlift – 5 x 6 *Also called stiff legged deadlift. Muscular Endurance: 4 Rounds – 10 Supinated pull ups 10 Barbell rows 20 Sec handstand hold Metcon: Partner workout! In teams of two, complete the following – 150 Pushups 150 Squats 150 Russian... READ MORE

  Intermediate Strength: Cleans – 4,4/3,3/2,2,2 (Reps) Muscular Endurance: EMOM for 16 Minutes Minutes 1-8 (heavy) Odds – 2 Turkish get ups / side Evens – 25 Seconds of weighted planking Minutes 9-16 (light) Odds – 3 Turkish get ups / side Evens – 40 Seconds of hanging L... READ MORE

    Intermediate Strength: One arm row – 4 x 8 / side Muscular Endurance: “Grace” – 30 Clean and jerks for time Metcon: 4 Rounds – 12 Good mornings 8 Barbell rollout Beginner Strength: One arm row – 4 x 8 / side Muscular Endurance: Modified “Grace” – 30 High pulls... READ MORE

  Intermediate Strength: Barbell lunge – 6 x 4 / side Muscular Endurance: 4 Rounds – 8 Pistols (one legged squats) / side 8 Neutral grip dips 8 Single leg hip bridge / side Metcon: 12 Min AMRAP Burpee broad jump 30 ft 15 Mountain climber / side Beginner Strength: Barbell... READ MORE

Intermediate Strength: Snatch Complex: 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Partner Workout: In teams of two, complete as many reps of the following movements as you can in the time it takes your partner to sprint one lap. One partner will begin running... READ MORE

Intermediate Strength: 5 Sets – Weighted push up x 8 Pullup x AMAP *AMAP = As many as possible Muscular Endurance: Every 90 seconds for 18 Minutes (4x) – 8 Barbell row (tempo 2111) 8 Barbell press (tempo 2111) 8 Deadlift (tempo 2011) Metcon: Sprints drills – complete each... READ MORE