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Intermediate Strength: Complete the following every 110 seconds for 5 Rounds – 6 Power cleans Muscular Endurance: 3 Rounds – 8 Romanian deadlifs @ 30X1 8 Strict push-ups @ 21X1 20 Band pull-aparts x @ 10X1 Metabolic Conditioning: Complete the following for time – 25 Wall balls /... READ MORE

Intermediate Strength: 5 Rounds – 4 Front rack Lunges / side 5 Ring assisted pull-ups 6 Strict presses Muscular Endurance: 3 Rounds – 8 TRX pikes 6 TRX oblique Crunches / side 8 TRX body saws Metabolic Conditioning: Ascending kettlebell swing EMOM – Begin by completing 5... READ MORE

Intermediate Strength: 4 Rounds – 8 Bulgarian split squats / side 8 Supinated bar rows Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Chair pose x 20 sec Handstand x 15 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 4 rounds of the following, working for 40... READ MORE

Intermediate Strength: 4 Rounds – 6 Single leg deadlifts / side 6 One arm inverted rows 6 One arm floor presses / side Muscular Endurance: EMOM for 8 minutes – 5 Barbell thrusters Metabolic Conditioning: 6 Rounds – 10 Push-ups 10 Knees to bar 10 Hang power cleans Advanced... READ MORE

Intermediate Strength: 5 Rounds – 2 Deadlifts 5 Inverted rows Rest x 45 Seconds Advanced complete pull-ups Core: 3 Rounds – 10 Kneeling resistance band sit-ups 8 Paloff presses / side Metabolic Conditioning: Complete 50 repetitions of the following complex with a partner – 6... READ MORE

Intermediate Strength: 3 Rounds – 10 Barbell squats 8 One arm rows / side Muscular Endurance: Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations. Station 1: Landmine tight twists Station 2: Plank lateral rollouts Station 3:... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: EMOM for 8 Minutes – 5 Pull-ups 10 Push-ups Metabolic Conditioning: 20 Deadlifts / 30 Burpee bar overs 15 Deadlifts / 20... READ MORE

Intermediate Strength: 4 Rounds – 8 Romanian deadlifts @ 3011 8 Supine med ball leg curl 8 Supinated inverted rows Muscular Endurance: EMOM for 10 Minutes – 6 Dumbbell chops / side 8 Hollow body rocks *Complete the chops with arms straight throughout the entire rep (jazzercise... READ MORE

Intermediate Strength: 5 Rounds – 6 Barbell squats 6 Dips 6 Barbell rows Metabolic Conditioning: 6 Rounds – 10 Pull-ups 10 One arm snatches / side 10 Box jumps Core: 3 Rounds – Cross touches x 20 sec Rest x 15 sec Reverse crunches x 20 sec Rest x 15 sec Plyometric planks x 20 sec... READ MORE

Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets) – Station 1: 20 Banded leg curls Station 2: 8 Barbell roll outs Station 3: 8 One arm dumbbell rows (Left) @ 2111 Station 4: 8 One arm dumbbell rows (Right) @ 2111 Metabolic Conditioning: Teams of two will complete 4... READ MORE