Category

  Intermediate 20 Chest-press shoulder-presses Thread the needle 6 times on each side Spiderman x 20 ft 15 Band pull-aparts Strength: 4 Rounds – 3 Floor presses @ 80 – 85% 3 One arm rows (heavy) Muscular Endurance: 3 Rounds – 8 TRX body saws 12 Reverse crunches 12... READ MORE

  Intermediate 2 Rounds – 10 Sampson lunges 10 Inverted rows 6 Cossack squats / side Strength: 4 Rounds – 4 Long kettlebell lunges / side 4 Ring assisted supinated pull-ups Muscular Endurance: Complete the following EMOM for 12 minutes (3 sets): 8 Pallof presses 10 Supine... READ MORE

  Intermediate Complete 5 hip circles in each direction Complete 6 quadruped rotations on each side Complete 6 single leg hip lifts on each side Complete 5 hip circles in each direction Strength: 3 Rounds – 6 Sumo deadlifts @ 70% 8 Barbell lat pull-downs Muscular Endurance:... READ MORE

Intermediate Complete 2 rounds – 10 Chest-press shoulder-press 10 Band pull-aparts 5 Thread the needle / side 10 Inverted rows Strength: 3 Rounds – 4 Dumbbell bench presses 4 Barbell rows @ 80% 3 Rounds – Sled drag x 60 ft (heavy) 5 Bicep curls / side Muscular Endurance: 3 Rounds... READ MORE

  Intermediate Complete 12 monster walk steps in each direction (forward, backward, left, right) Complete 10 Cossack squats / side Strength: 4 Rounds – Double kettlebell front squats x 20 sec Kettlebell lunges x 20 sec Kettlebell death march x 20 sec Rest x 1 min Muscular... READ MORE

  Intermediate 2 Rounds – 15 Face pulls Thread the needle for 5 repetitions on each side Complete 6 single leg hip lifts on each side Strength: 5 Hang power cleans with an empty bar Complete the following every 2.5 minutes for 10 minutes – 2 Hang power cleans (heavy)... READ MORE

  Intermediate Complete 15 dislocates 2 Rounds – 15 Band face pulls 10 Band pull-aparts 4 Bottoms up kettlebell presses / side Strength: 4 Sets: 5 Seated dumbbell presses 5 Dips 8 Hip dips / side Muscular Endurance: Complete the following every 90 seconds for 12 minutes (4... READ MORE

  Intermediate 2 Rounds – 6 Hip circles / side 6 World’s greatest stretch + chest opener 6 Quadruped rotations / side Strength: Complete 4 rounds in teams of 3 – 6 Back squats @3312 Rest x 45 seconds Complete the squats in a round robin fashion with one team member working... READ MORE

  Intermediate 2 Rounds – 15 Dislocates 10 Band pull-aparts 6 Quadruped rotations / side 3 Reverse lunge sprinter step-ups / side Strength: Complete a set of 4 snatches with an empty bar Complete the following every 2 minutes for 8 minutes – 4 Hang power snatches Muscular... READ MORE

  Intermediate 2 Rounds – 15 Face pulls Dynamic chest stretch x 8 Thread the needle x 5 / side 4 Bottoms up kettlebell presses / side Strength: Complete the following every 2 minutes for 18 minutes (3 sets): 6 – 8 Alternating dumbbell floor presses / side @ 20X1 6 – 8 One... READ MORE