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  Intermediate Strength: Complete the following every 90 seconds for 6 Rounds – 4 One arm snatches (left) 15 Push-ups 4 One arm snatches (right) Metabolic Conditioning: In teams of two, with only one person working at a time, complete as many rounds as possible in 30 minutes... READ MORE

  Intermediate Strength: 4 Rounds – 5 Natural hamstring curls 8 Dips 5 Floor presses 8 Alternating bicep curls / side Muscular Endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Hip bridge hold x 20 sec Hollow body hold x 30 sec Benchmark – Karen: 150 Wall balls for... READ MORE

  Intermediate Strength: Every 90 seconds for 6 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: 16 Turkish get ups (8 / side) Metabolic Conditioning: 5 Rounds – 15 Med ball slams 10 Box jumps 15 Oblique mountain climbers 15 Mountain... READ MORE

  Intermediate Strength: Every minute on the minute for 16 minutes: Odds: 3 Deadlifts @ 75 – 80% Evens:  5 Pull-ups, 10 Push-ups Metabolic Conditioning: “Sally” Que the song flower by Moby. When the song says bring Sally down, lower yourself down to the bottom of a... READ MORE

  Intermediate Strength: Every 75 seconds for 7 rounds – Rounds 1 and 2: 7 One arm snatches / side Rounds 3 and 4: 5 One arm snatches / side Rounds 5 – 7: 3 One arm snatches / side Muscular Endurance: Complete 4 rounds of the following, working for 25 seconds at each... READ MORE

  Intermediate Strength: 5 Rounds – 5 Barbell squats 8 Supinated pull-ups *Use a band if you are not able to complete the pull-ups strict Muscular Endurance: 4 Rounds – 6 Renegade rows / side (push-up, row, row) One arm farmer carry x 90 feet / side 6 Toe touches Metabolic... READ MORE

  Intermediate Strength: Complete the following every 90 seconds for 6 rounds – 6 Hang power snatches Muscular Endurance: 4 Rounds – Pull-up hold x x 12 sec Handstand x 25 sec Push-up hold x 12 sec Chair pose x 25 sec Benchmark – Annie: 50 – 40 – 30 – 20 – 10 Double unders... READ MORE

  Intermediate Strength: 4 Rounds – 8 Front squats 8 Kettlebell good mornings 8 Barbell rows 8 Barbell rollouts Metabolic Conditioning: Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations – Station 1: Hang power cleans... READ MORE

    Intermediate Strength: 5 Rounds – 8 Supine med ball leg curls 8 Dips 12 Strict push-ups *Add weight to the push-ups if needed Muscular Endurance: 4 Rounds – Zercher carry x 200 ft Weighted plank walk x 50 ft Metabolic Conditioning: 3 Rounds – 40 One arm snatches (20... READ MORE

  Intermediate Strength: 4 Rounds – 8 Bulgarian split squats / side 8 One arm rows / side 8 Supinated inverted rows *Complete bandless supinated pull-ups if you are able Muscular Endurance: 5 Rounds – Superman hold x 12 sec Hip bridge hold x 20 sec Side plank x 20 sec / side... READ MORE