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  Intermediate Strength: 4 Rounds – 4 Explosive med ball chest throws Rest x 30 – 45 sec 4 Explosive backward med ball throws Rest x 30 – 45  sec Muscular Endurance: Complete 3 rounds of the following with a partner – 6 Hollow body overhead med ball passes 8 Hollow body... READ MORE

  Intermediate Strength: 4 Rounds – 3 Front rack barbell step-ups / side 5 Ring assisted pull-ups Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Weighted chair pose x 20 sec 4 Rounds – Handstand x 15 sec Weighted static lunge x 10 sec / side Metabolic Conditioning:... READ MORE

  Intermediate Strength: 3 Rounds – 8 Romanian deadlifts 8 Kettlebell side bends / side Metabolic Conditioning: Spend 5 minutes practicing kettlebell clean technique 4 Rounds – Double kettlebell front rack carry x 40 meters 10 Double kettlebell cleans 5 Double kettlebell... READ MORE

  Intermediate Strength: 4 Rounds – 3 Back squats @ 80% 3 Weighted push-ups One uninterrupted set: Complete as many squats as possible @ 70% Complete as many squats as possible @ 60% Complete as many squats as possible @ 50% Complete as many squats as possible @ 40% Complete... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 8 minutes – 2 Hang power snatches Rest x 10 – 20 sec 2 Hang power snatches 4 Rounds – 5 Rack pulls 5 Supinated ring assisted pull-ups Muscular Endurance: One set – 30 Hanging knee raises Metabolic... 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 – Deadlift @ 60 – 70 % In teams of two with one partner working at a time, alternate single reps to complete 1... READ MORE

Intermediate Strength: Complete the following complex every 3 minutes for 12 minutes (4 sets): Set 1 – 2: Bear complex x 5 reps Set 3: Bear complex x 4 reps Set 4: Bear complex x 3 reps Muscular Endurance: 4 Rounds – 4 Lateral step-ups holding kettlebells / side 4... READ MORE

  Intermediate Strength: 4 Rounds – 5 Dips 5 Barbell rows @ 65% Muscular Endurance: 2 Rounds – Set up a line of medicine balls and see how far you can get completing the following complex – Push-up Push-up with right arm on med-ball Push-up with both arms on med-ball... READ MORE

  Intermediate Strength: 3 Rounds – Explosive sled pull x AMAP Rest x 2 – 3 min Muscular Endurance: Complete the following every 90 seconds for 12 minutes (4 sets of each): – 5 Deadlifts @ 70% Suitcase carry x 120 ft Complete the suitcase carry on one side. Switch sides each... READ MORE

  Intermediate Strength: 4 Rounds – 5 Front squats @ 75% 5 Ring assisted pull-ups Muscular Endurance: Every 25 seconds for 10 rounds – Pull-up hold x 12 sec Goblet squat hold x 15 sec Metabolic Conditioning: Complete 3 rounds of the following for time – Run x 200 meters 20... READ MORE