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  Intermediate Strength: EMOM for 16 minutes (4 rounds) – 6 Good mornings 6 Strict presses 8 Supine med ball leg curls 8 Dips Metabolic Conditioning: 5 Min AMRAP – 9 Thrusters 9 Burpees Rest x 2:30 5 Min AMRAP – 7 Thrusters 7 Burpees Rest x 2:30 5 Min AMRAP – 5 Thrusters 5... READ MORE

  Intermediate Strength: 4 Rounds – 10 Pull-ups 6 Front rack lunges / side Muscular Endurance: EMOM for 8 minutes – 6 One arm rows (left) 8 Push-ups 6 One arm rows (right)   Metabolic Conditioning: 5 Rounds – 20 Russian kettlebell swings 30 Sit-ups 120 Jump ropes... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 5 rounds (10 minutes) – 2 Back squats @ 80% Muscular Endurance: In teams of 2 complete 4 rounds of the following – Reverse lunge to chest throw x 10 (5 / side) Squat jump to hold and pass x 8 Back to back... READ MORE

  Intermediate Strength: 4 Rounds – 6 Barbell glute bridges 6 Dips 6 Supinated pull-ups Metabolic Conditioning: Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations. Station 1: Kettlebell deadlifts Station 2: Inchworm... READ MORE

  Intermediate Strength: Every 75 seconds for 6 Rounds – Minutes 1 & 2: 6 One arm snatches / side Minutes 3 & 4: 5 One arm snatches / side Minutes 5 & 6: 4 One arm snatches / side Muscular Endurance: Complete as many rounds and reps as possible in 12 minutes of:... READ MORE

  Intermediate Strength: 5 Rounds – 6 Back squats 6 One arm rows / side Muscular Endurance: 4 Rounds – Wall sit x 30 sec Weighted hip bridge hold x 20 sec T plank x 25 sec / side 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Metabolic Conditioning: 5 Rounds – 12 Burpee... READ MORE

  Intermediate Strength: 5 Rounds – 4 Deadlifts @ 70% 4 Floor presses @ 75% Muscular Endurance: 4 Rounds – 8 Chops / side (heavy) 8 Barbell sit-ups with feet anchored Suitcase carry x 90 ft / side Metabolic Conditioning: 6 Rounds – 8 Power cleans 8 Front squats 8 Lateral... READ MORE

Overview  Segmented + Eccentric Pull-up Technique Ring Assisted Pull-up Technique READ MORE

  Intermediate Strength: 4 Rounds – 6 Supinated pull-ups @ 2111 6 Tempo push-ups @ 2111 6 Barbell rows @ 2111 6 Supine med ball leg curls @ 2111 Metabolic Conditioning: Complete the following for time – 40 Kettlebell swings 40 Squat thrusts 40 Battle rope hip tosses (20 /... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 10 minutes – 4 Heavy front squats Metabolic Conditioning: Alternate whole rounds with a partner to complete as many rounds and reps as possible in 20 minutes of: 6 Pull-ups 8 Thrusters 10 Hang power cleans... READ MORE