Category

Intermediate Strength: 5 Rounds – 4 Floor presses 4 Barbell Rows 8 Sumo deadlifts Muscular Endurance: 4 Rounds – Hip bridge hold x 20 sec Chair pose x 20 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 8 rounds for time – 5 Push-ups 10... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: Complete the following every 75 sec for 6 Rounds – 5 Pull-ups 5 Kettlebell lunges / side Metabolic Conditioning: Complete... READ MORE

  Intermediate Strength: 5 Rounds – 4 Barbell squats 4 One arm rows / side Muscular Endurance: Complete the following every 75 seconds for 6 Rounds – 6 Dumbbell thrusters (heavy) Metabolic Conditioning: In teams of two with one partner working at a time, complete 3 rounds of... READ MORE

  Intermediate Strength: Complete the following every 2:30 for 5 rounds – 3 Deadlifts 5 Supinated inverted rows Muscular Endurance: Every 45 seconds, for 9 minutes (3 sets of each): Station 1 – Banded chest presses x 30 sec Station 2 – Warrior III pose (left leg) x 30 sec... READ MORE

  Intermediate Strength: 5 Rounds – 4 Barbell lunges / side 6 Dips Metabolic Conditioning: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box jumps + 5 pull-ups Station 2 – 10 Burpees + 4... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 5 Rounds – 6 Front squats @ 2211 Muscular Endurance: 3 Rounds – 10 Supinated bar rows 10 Seated overhead dumbbell presses 10 Inverted rows 10 Single leg hip bridges / side *15 Min time cap Metabolic... READ MORE

  Intermediate Strength: 5 Rounds – 6 Romanian deadlifts 6 Weighted push-ups Muscular Endurance: 4 Rounds – 6 Barbell sit-ups 6 Barbell windshield wipers / side Metabolic Conditioning: Complete as many rounds and reps as possible in 12 minutes of – 14 Weighted step-ups (7 /... READ MORE

  Intermediate Strength: Every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Metabolic Conditioning: In teams of two, complete as many rounds as possible in 20 min of the following with one partner working at a time alternating work... READ MORE

  Intermediate Strength: 5 Rounds – 4 Deadlifts @ 65% 6 Supinated inverted rows Muscular Endurance: EMOM for 12 minutes – 5 High plank rows / side Farmer carry x 180 ft 10 Hollow body rocks Metabolic Conditioning: Complete 4 rounds of the following working for 40 seconds at... READ MORE

  Intermediate Strength: 4 Rounds – 8 Barbell squats 8 Floor presses Muscular Endurance: 4 Rounds – Handstand x 20 sec Pull-up hold x 12 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: 5 Rounds – 10 Pull-ups 10 Tall box jumps 16 One arm snatches... READ MORE