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  Intermediate Strength: Every 90 seconds for 18 minutes (4 rounds each) – 8 Sumo deadlifts @2111 8 Inverted rows @ 2111 8 Floor presses @ 2111 10 Hollow body rocks Metabolic Conditioning: 5 Rounds – 12 Burpee box jump overs Walking kettlebell lunges x 60 ft Finisher: 3... READ MORE

  Intermediate Strength: 5 Rounds – 6 T-Bar rows 6 Sumo deadlifts Benchmark – Cindy: 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Metabolic Conditioning: 5 Rounds – Handstand x 15 sec Superman hold x 15 sec Hollow body x 20 sec Beginner Strength: 5 Rounds – 8 T-Bar... READ MORE

  Intermediate Strength: In teams of two, alternating full rounds, complete five rounds each of: 16 Single arm kettlebell push press (8 / side) 16 One arm kettlebell swings (8 / side) 16 Alternating reverse goblet lunges (8 / side) Muscular Endurance: Every 90 seconds, for... READ MORE

  Intermediate Strength: 6 Rounds – 3 Barbell squats @ 75 – 85% 4 Weighted push-ups (heavy) 5 Weighted single leg hip bridges / side Metabolic Conditioning: In teams of three, complete 4 rounds each of: 30 High knees (rest station) 20 Dumbbell hang cleans (rest... READ MORE

  Intermediate Strength: Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – 6 Single leg deadlifts / side Station 2 – 8 L-seated dumbbell presses / side @ 2111 Station 3 – 8 Dips Metabolic Conditioning: 8 Min AMRAP – 6 Tire flips 10 Tuck jumps 14 Grasshoppers / side 6... READ MORE

    Intermediate Strength: Complete the following every 2 minutes for 5 Rounds – 6 One arm snatches / side 6 Barbell rollouts Muscular Endurance: 4 Rounds – Walking lunges x 60 feet 5 Renegade rows / side (push-up, row, push-up, row) Metabolic Conditioning: 6 Rounds – 8... READ MORE

  Intermediate Strength: 4 Rounds – 8 Front squats @ 22×1 8 Supinated inverted rows @ 2111 8 Barbell rows @2111 Benchmark: Complete the following for time… Run x 600 meters 60 Wall balls 80 Jump ropes 20 Push-ups 10 Clean and jerks Wall ball recommended weight: 20#... READ MORE

  Intermediate Strength: Complete the following every 75 sec for 8 Rounds – 2 Turkish get ups *Complete both get ups on the same side. Switch sides each round. Metabolic Conditioning: Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest... READ MORE

  Intermediate Strength: Complete the following every 75 seconds for 6 Rounds – Rounds 1 – 2: 8 Hang power cleans Rounds 3 – 4: 6 Hang power cleans Rounds 5 – 6: 4 Hang power cleans Muscular Endurance: 3 Rounds – Chair pose x 25 sec Hip bridge hold x 25 sec Plank x 35 sec... READ MORE

Day One Overview Part 1 5 Rounds – 5 Resistance band lat pulldowns Rest x 60 seconds Record band used and bar height Part 2 3 Rounds – Bar hang x as long as possible Rest x 60 seconds Record time held   Day 1 Part 1: Resistance Band Lat Pulldowns Lat Pulldowns:... READ MORE