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Intermediate Strength: 5 Rounds – 3 Back squats @ 80% 3 Push presses @ 60% of your jerk 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Chair pose x 20 sec Handstand x 15 sec Static lunge x 10 sec / side Metabolic Conditioning: Complete 5 rounds working for 25... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 12.5 minutes (5 sets): 4 Hang power snatches Muscular Endurance: 4 Rounds – 5 Dips 5 Barbell rows 3 Step ups / side Metabolic Conditioning: Complete 5 rounds working for 40 seconds at each station with 20 seconds... READ MORE

Intermediate Strength: Work up to a heavy set of three deadlifts Then, 3 Min AMRAP – Deadlifts @ 65% of 3-rep max established in part 1 (above) *You will complete as many deadlifts as possible in 3 minutes. Muscular Endurance: 12 Min AMRAP – 4 Pull-ups 6 Push-ups 8 Box... READ MORE

Intermediate Strength: 5 Sets – 4 Front squats @ 75% 4 Strict presses @ 75% Muscular Endurance: Every 90 seconds for 9 Minutes (3 rounds): 7 Overhead walking lunges / side Suitcase carry x 90 ft / side Metabolic Conditioning: Complete the following for time – 18 Hanging knee... READ MORE

Intermediate Strength: 4 Rounds – Sled pull x 90 ft 5 Weighted push-ups Backward sled pull x 90 ft 6 TRX split squats / side Metabolic Conditioning: Complete the following in teams of two for time with one partner at each station – Station 1: 140 Tomahawk slams, 140 Burpees... READ MORE

Intermediate Strength: Every 90 sec for 5 rounds – 4 Power cleans Muscular Endurance: 3 Rounds – 8 Ring assisted pull-ups @ 2111 Farmer carry x 240 ft Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (3 rounds total): Odd intervals:... READ MORE

Intermediate Strength: 5 Sets – 3 Back squats @ 85% Muscular Endurance: 4 Rounds – Handstand x 15 sec Pull-up hold x 12 sec Bar hang x 28 sec Hollow body x 30 sec Metabolic Conditioning: 5 Rounds – 6 Jumping lunges / side 7 Single arm push presses / side 8 Battle rope hip... READ MORE

Intermediate Strength: Every 90 seconds for 18 minutes (4 sets): 5 Lateral step ups / side 15 Banded glute pull-throughs 8 Narrow floor presses Metabolic Conditioning: Complete 4 rounds individually for times – 10 Burpees 15 Russian kettlebell swings 20 High knees / side Rest 2... READ MORE

Intermediate Strength: Every 90 sec for 6 rounds – Rounds 1 – 2: 4 One arm snatches / side Rounds 3 – 4: 5 Barbell snatches Rounds 5 – 6: 3 Barbell snatches Muscular Endurance: 3 Rounds – 8 Deadlifts 8 Ring assisted pull-ups Metabolic Conditioning: Complete 4 rounds of the... READ MORE

Intermediate Strength: Every 2 min 30 seconds for 12.5 minutes, complete 4 rounds of the bear complex – Bear complex: Clean Front squat Shoulder to overhead Back squat Shoulder to overhead *Advanced may complete squat cleans and thrusters, however all movements should be... READ MORE