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  Intermediate Strength: Complete 2 rounds of the following – 15 Face pulls 6 Quadruped rotations / side 15 Banded lat push-downs 8 Hip circles / side Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete – Station 1: 2 – 3... READ MORE

  Intermediate Strength: Complete 15 banded psoas march steps on each side Complete 5 light squat cleans focusing on speed Complete the following every 2 minutes for 8 minutes – 3 Squat cleans Metabolic Conditioning: Complete 3 rounds of the following working for 45 seconds... READ MORE

  Intermediate Strength: Thread the needle for 8 repetitions on each side Complete 6 hip lifts on each side 4 Rounds – 5 Sumo deadlifts @ 70 – 80% 5 Alternating dumbbell floor presses / side Muscular Endurance: Complete 4 rounds of the following working for 20 seconds... READ MORE

  Intermediate Strength: Complete 15 leg swings and 15 lateral leg swings on each side Complete 2 light Turkish get ups / side Take 8 – 10 minutes to complete 3 Turkish get ups / side using the heaviest weight possible. Rest as needed. Muscular Endurance: Complete 3 rounds... READ MORE

  Intermediate Strength: Complete 3 reps of the following complex every 2 minutes for 8 minutes – 1 Russian kettlebell swing 1 American kettlebell swing Go heavy 3 Rounds – 6 – 8 Dips 6 – 8 Supinated pull-ups Muscular Endurance: Complete 40 king chair knee raises or hanging... READ MORE

  Intermediate Strength: Banded monster walk x 12 steps in each direction 4 Rounds – 3 Deadlifts @ 80 – 90% 6 Seated dumbbell presses Muscular Endurance: Complete the following as quickly as possible in teams of two working and resting with your partner – Supinated... READ MORE

  Intermediate Strength: 20 Face pulls 15 Dislocates 6 Bottoms up kettlebell presses / side (light) Complete the following every 2 minutes for 10 minutes – Round 1: 6 Hang power cleans (stay light and focus on speed) Rounds 2 – 5: 2 – 3 Hang power cleans Muscular Endurance:... READ MORE

  Intermediate Strength: Complete 6 single leg hip lifts on each side Complete 15 Banded external rotations / side 4 Rounds – 4 Sumo deadlifts (lift explosively – stay tight) @ 70 – 75% 3 Floor presses (lift explosively – stay tight) @ 70 – 85% Rest a minimum of 2 minutes... READ MORE

  Intermediate Strength: Complete 6 quadruped rotations on each side Complete 10 banded psoas march steps on each side Complete the following EMOM for 10 minutes (5 sets): Front squats x 25 sec Supinated ring assisted pull-ups x 25 sec Muscular Endurance: 3 Rounds – 14 Knee... READ MORE

  Intermediate Strength: 15 Banded external rotations / side 10 Band resisted overhead squats Complete the following every 2 minutes for 10 minutes – 2 One arm snatches / side *Land in the bottom of the snatch with your weighted arm straight overhead Muscular Endurance: 3... READ MORE