Category

  Intermediate Strength: 2 Rounds – 6 Explosive kettlebell swings Rest 30 seconds between rounds Complete the following every 2 minutes for 8 minutes – 3 Hang squat cleans Muscular Endurance: 1 Set: 20 Back squats @ 50% You may rest in the up position, but you may not rack... READ MORE

  Intermediate Strength: Complete the following every 2 minutes 30 seconds for 10 minutes – 4 Explosive tire flips Complete the tire flips within 12 seconds Muscular Endurance: 3 Rounds – 6 Deadlifts @ 70 – 75% 10 Lat pull-downs Metabolic Conditioning: Complete 3 – 4 rounds... READ MORE

  Intermediate Strength: Complete 4 rounds of the following – 4 Long barbell lunges / side Farmer carry x 40 meters Muscular Endurance: Complete the following every 45 seconds for 9 minutes (3 sets): 12 Banded glute pull-throughs 12 Dumbbell curls (6 / side) 12 Windshield... READ MORE

Intermediate Strength: Complete 4 rounds of the following – 4 Dumbbell floor presses 4 Supinated pull-up negatives Muscular Endurance: 2 – 3 rounds – 8 King chair or hanging knee raises @ 2121 8 Kettlebell side bends / side 1 Set – Tire fight with a partner Metabolic... READ MORE

  Intermediate Strength: Warm-up shoulders Complete the following every 45 seconds for 8 rounds – Odd rounds: 3 One arm snatches (weak side) Even rounds: 3 One arm snatches (strong side) Complete 4 rounds of the following – 3 Rack pulls 5 Bottoms up kettlebell presses... READ MORE

  Intermediate Strength: In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes – Back squat @ 60 – 75 % Rest x 90 seconds In teams of two, with only one partner working at a time, complete... READ MORE

  Intermediate Strength: Complete the following every 90 seconds, for 18 minutes (4 sets): Station 1: 6 Sumo deadlifts @ 3111 (as heavy as possible) Station 2: 10 Lower pulley knee-ins @ 2111 Station 3: 6 – 8 Supinated barbell rows @ 2111 Metabolic Conditioning: Complete the... READ MORE

Intermediate Strength: 3 Sets: 2 Turkish get-ups / side (go light) 10 One arm kettlebell swings / side (as controlled as possible) Muscular Endurance: Complete the following every 90 seconds, for 18 minutes (3 sets) of: Station 1: Landmine press (right) x 8 @ 2111 Station 2:... READ MORE

  Intermediate Strength: Complete 8 reps of thread the needle on each side Complete 8 band pull-aparts Complete the following every 2 minutes for 8 minutes – Rounds 1 – 2: 3 Hang squat cleans Rounds 3 – 5: 2 Hang squat cleans Muscular Endurance: 3 Rounds – 8 Hanging... READ MORE

  Intermediate Strength: Complete the following EMOM for 12 minutes (4 sets): Backward sled drag x 30 sec Squat hold x 30 sec Plank x 30 sec Muscular Endurance: 3 Rounds – 8 Landmine hack squats / side 10 TRX push-ups Metabolic Conditioning: Complete 3 rounds of the... READ MORE