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  Intermediate Strength: 5 Rounds – 5 Deadlifts @ 60 – 70% 5 Supinated pull-ups Metabolic Conditioning: 3 Rounds for max reps – Run x 90 sec (30 ft = 1) Rest x 60 sec Burpees x 90 sec Rest x 60 sec Kettlebell step-ups x 90 sec Rest x 60 sec Run x 90 sec (30 ft = 1) Rest... READ MORE

  Intermediate Strength: Part 1: Take 10 minutes to find a squat 3-rep max Part 2: 4 Rounds – 3 Squats @ 80 – 85% of 3-rep max established in part 1 (above) 6 Curls 6 Dips Benchmark #1 Fran: 21 – 15 – 9 Thrusters Pull-ups Benchmark #2 Annie: 50 – 40 – 30 – 20 – 10... READ MORE

  Intermediate Strength: 4 Rounds – 4 Natural hamstring curls 6 Bench presses (using either dumbbells or a barbell) 8 T-Bar rows Metabolic Conditioning: In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of: 25 Air squats 20... READ MORE

  Intermediate Strength: Every 75 seconds for 5 rounds, complete the following… 4 One arm snatches / side Take it to the next level: complete power snatches Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec Handstand x 15 sec Push-up hold x 10 sec Plank x 30 sec Rest x 40... READ MORE

  Intermediate Strength: Inverse Tabata A – Sumo deadlifts Hollow body rocks Inverse Tabata B – Supinated pull-ups Dumbbell front racked lunges Inverse Tabata C – Deadlifts (standard) Alternating dumbbell curls Inverse Tabata A – Dumbbell front racked lunges Hollow body... READ MORE

    Intermediate Strength: 5 Rounds – 5 Barbell box squats 5 Push presses Advanced complete push jerks Muscular Endurance: Every 2.5 minutes, for 12.5 minutes (5 sets of each): 8 Pull-ups 5 High plank rows / side 6 Dips 8 Weighted hip bridges Metabolic Conditioning: 4... READ MORE

  Intermediate Strength: 4 Rounds – 5 Natural hamstring curls 7 Supinated rows 9 Skull crushers Chipper #1: 100 Squats 80 Flutter kicks 60 Kettlebell swings 40 Pull-ups 20 Wall balls Chipper #2: 5 Tire flips 12 Lateral med ball tosses against wall / side 5 Tire flips... READ MORE

  Intermediate Strength: 4 Rounds – 6 Turkish get ups (3 / side) 8 Narrow dumbbell floor presses Muscular Endurance: 4 Rounds – Chair pose hold x 20 sec Hollow body x 25 sec 4 Rounds – Handstand x 15 sec Pull-up hold x 10 sec Metabolic Conditioning: Complete as many rounds... READ MORE

  Intermediate Strength: Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – 8 Romanian Deadlifts @ 4011 Station 2 – Plank x 60 seconds (weighted if possible) Station 3 – 8 Alternating dumbbell rows / side @ 2111 Station 4 – 100-Meter Suitcase Carry + Waiter’s... READ MORE

  Intermediate Strength: Complete the following every 100 sec for 5 Rounds… 5 Hang power clean + front squats Advanced complete: 5 Squat cleans Muscular Endurance: 4 Rounds – 5 Barbell squats 6 Supinated pull-ups 7 Push presses Metabolic Conditioning: Complete the following... READ MORE