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Intermediate Strength: 4 rounds – 6 Bulgarian split squats / side @ 1111 6 Floor presses @2111 Muscular Endurance: Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations – Station 1: Goblet squats Station 2: Suitcase carry... READ MORE

Intermediate Strength: 5 rounds – 6 Sumo deadlifts 2 Rope climbs Muscular Endurance: 4 Rounds – 6 Natural hamstring curls 6 Dips 6 TRX supinated inverted rows Metabolic Conditioning: Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest... READ MORE

Intermediate Strength: Every 90 seconds for 5 rounds – 4 Barbell snatches Muscular Endurance: 4 Rounds – 6 Romanian deadlifts 6 One arm rows / side 4 Wall walks Metabolic Conditioning: 40 Kettlebell swings / 40 High knees / side 30 Kettlebell swings / 30 High knees / side 20... READ MORE

Intermediate Strength: Every 90 seconds for 5 rounds – 5 Front squats @ 22×1 5 Shoulder to overheads (use front squat weight) 5 Pull-up negatives Muscular Endurance: 12 Turkish get-ups (6 / side) Metabolic Conditioning: 6 Rounds – 8 Push-ups 10 Box jumps 12 Thrusters... READ MORE

Intermediate Strength: 5 rounds – 5 Back squats @ 60 – 65% 5 Supinated rows Metabolic Conditioning: Complete the following in teams of two with one partner completing exercise A while the other completes exercise B. Your goal is to complete as many reps of exercise A as possible... READ MORE

Intermediate Strength: Every 90 seconds for 5 rounds – 4 Power cleans Complete power cleans from the floor Muscular Endurance: Complete the following every 90 seconds for 6 rounds – Station 1: 8 Sumo deadlifts Station 2: 5 Pull-ups, 8 Push-ups Complete pull-up negative if you are... READ MORE

Intermediate Strength: Choose a one-rep max to make up or re-test OR Every 2 minutes for 20 minutes (5 sets of each): Station 1: 4 Barbell lunges / side Station 2: 1 Strict press, 2 Push-presses, 3 Push-jerks Metabolic Conditioning: Complete 3 rounds of the following working for... READ MORE

Intermediate Strength: Choose a one-rep max to make up or re-test OR 4 Rounds – 6 Front squats @ 60 – 65% 8 Supinated ring assisted pull-ups Muscular Endurance: 4 Rounds – 8 Barbell curls 8 Dips Banded farmer carry x 180 ft Metabolic Conditioning: 8 Rounds – 10 Med ball... READ MORE

Intermediate Strength: 5 Rounds – 3 Deadlifts @ 80% 3 Floor presses @ 80% Muscular Endurance: 4 Rounds – 8 One arm rows (left) 8 Good mornings 8 One arm rows (right) Hanging kettlebell walk x 120 feet Metabolic Conditioning: 10 Min AMRAP – 6 Pull-ups 8 Push-ups 8 Hang power... READ MORE

Intermediate Strength: 5 Rounds – 5 Deadlifts @70% 5 Push jerks @ 70% Metabolic Conditioning: 100 Jumping jacks 100 Russian twists (50 / side) 80 Frog jumps 80 High knees (40 / side) 60 Kettlebell swings 50 Squat thrusts 40 Wall balls 30 Frog jumps 20 Kettlebell crossovers (10 /... READ MORE