Intermediate (6am / 6pm) Strength: Barbell Snatch                                            7 sets x 4 reps Muscular Endurance: 8 minute AMRAP: 5 Burpees 5 Leg hops Rest 3 min, Then: 8 minute AMRAP: 4 Assisted pistols / side 8 Good mornings Core:                         ... READ MORE

Intermediate (6am / 6pm) Strength: Narrow parallel barbell row                   6 sets x 6 reps Muscular Endurance:                                EMOM for 8 min: 6 Barbell thruster Metabolic conditioning:                           3 Rounds: 1 Min Stations Inverted rows... READ MORE

Intermediate (7am / 5pm) Strength: Front Squat                                      4 sets x 8 reps Muscular Endurance:                    4 Rounds: 10 High pull (single) 20 Straight legged Russian twist (single) Rest 30 Sec Metabolic conditioning:               4 Rounds: Run 1... READ MORE

Intermediate (6am / 6pm) Strength: Squat cleans                                                6 sets x 4 reps Muscular Endurance:                    10 min EMOM 8 American kettle bell swing 12 Dips Metabolic conditioning:               Karen 150 Wall ball   Beginner (7am /... READ MORE

Intermediate (7am / 5pm ) Strength: Overhead Press –                            5 sets x 5 reps Muscular Endurance:                    5 rounds for time 5 Deadlift 50 Jump Rope Metabolic Conditioning:               10 rounds for time 8 Atomic Situps 8 Toes to bar 8 Box jump... READ MORE

Intermediate (6am / 6pm) Strength: Barbell lunge –                                 5 sets x 3 reps / side Muscular Endurance: Renegade Row to T-                      4 sets x 5 reps / side Metabolic conditioning: 15 Min AMRAP – 5 Pullups 10 Sit-ups 15 Squats Beginner... READ MORE