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  Intermediate Strength: 5 Rounds – 5 Barbell squats 5 Pull-ups 5 One arm rows / side Metabolic Conditioning: Complete the following for time – 300 Jump ropes 40 Wall climbers 30 Box jumps 20 Push presses 300 Jump ropes 20 Push presses 30 Box jumps 40 Wall climbers 300 jump... READ MORE

  Intermediate Strength: 6 Rounds – 3 Deadlifts @ 75 % 4 Floor presses @ 65 – 70% Muscular Endurance: Every 3 minutes for 12 min, complete the following (4 rounds) – 8 Kettlebell step ups (4 / side) 10 Supinated pull-ups or ring rows 10 Hollow body rocks Metabolic... READ MORE

  Intermediate Strength: Every 75 seconds, for 6 rounds – Rounds 1 – 3: 5 One arm snatches / side Rounds 4 – 6: 4 One arm snatches / side Metabolic Conditioning: Complete 5 rounds for time of the following – 10 Goblet squats 14 Push presses 20 Battle rope slams... READ MORE

  Intermediate Strength: Every 90 seconds, for 18 minutes (4 sets) of – Station 1 – 5 Deadlifts @ 65 – 70% Station 2 – 8 One arm rows / side Station 3 – 12 Supinated inverted rows *Take your time and challenge yourself. Muscular Endurance: 4 Rounds – Pull-up hold x 10... READ MORE

  Intermediate Strength: Every minute, on the minute, for 15 minutes (3 sets of each) – Station 1 – 6 – 8 Left leg Bulgarian split squats @ 31X1 Station 2 – 6 – 8 Right leg Bulgarian split squats @ 31X1 Station 3 – 6 Kettlebell windmills (left) @ 4111 Station 4 – 6... READ MORE

    Intermediate Strength: Every 90 seconds, for 18 minutes (3 sets) of – Station 1 – 8 Romanian deadlifts @ 40X1 Station 2 – 8 Single arm overhead press @ 2111 (left arm) Station 3 – 8 Single arm overhead press @ 2111 (right arm) Station 4 – 8 Strict toes to bar or... READ MORE

  Intermediate Strength: 5 Rounds – 5 Barbell squats @ 65% 6 Pull-up negatives 7 Inchworm walkouts Muscular Endurance: Every 2 min 30 sec for 10 minutes (4 Rounds) – 12 Push-ups (6 triceps push-ups / 6 wide push-ups) 12 Walking goblet lunges (6 / side) 12 Dumbbell or... READ MORE

  Intermediate Benchmark: Fran – 21 – 15 – 9 Thrusters Pull-ups Muscular Endurance: 4 Rounds – Handstand x 20 sec Bar hang x 30 sec Chair pose x 20 sec Hollow body x 30 sec Metabolic Conditioning: 8 Min AMRAP – 12 Kettlebell deadlifts 60 Jump ropes Complete 4 rounds (2 of... READ MORE

  Intermediate Strength: 4 Rounds – 8 Barbell glute bridges @ 20X1 (go heavy) 8 Pull-ups 6 Rotating plate lunges / side 8 T bar rows *Substitute 6 pull-up negatives for the 8 pull-ups if you cannot complete them strict Metabolic Conditioning: Complete the following in teams... READ MORE

  Intermediate Strength: 5 Rounds – 5 Front squats @ 2111 5 Supinated pull-ups *Complete 5 tempo inverted rows @ 2112 if you are not able to do strict pull-ups Metabolic Conditioning: Complete the following for time – 400 Meter run 40 Alternating single arm dumbbell snatches... READ MORE