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  Intermediate Strength: 5 Rounds – 3 Deadlifts 5 Hanging leg raises 7 Floor presses Advanced complete: strict toes to bar Metabolic Conditioning: Complete the following with a partner for time – 100 Box jumps 140 One arm snatches (70 / side) 180 Kettlebell swings *One... READ MORE

  Intermediate Strength: 4 Rounds – 6 Dips 8 One arm rows / side 10 Single leg deadlifts (5/side) Metabolic Conditioning: 100 Jumping jacks 80 Crunches 70 High knees 60 scissor kicks 50 push presses 40 Pull-ups 30 One arm thrusters (15 / side) 20 star jumps 20 push-ups 20... READ MORE

  Intermediate Strength: Complete the following every 2 minutes for 5 Rounds… 6 Hang power cleans 6 Push presses 6 Front squats *Drop the bar only once the round is complete Muscular Endurance: 4 Rounds – Pull-up hold x 10 sec T plank x 20 sec / side Plank on med ball x 30... READ MORE

  Today we are completing the workouts from the upcoming summer smack-down competition. There are difficulty recommendations for intermediate and beginners where applicable. Everything can be modified! Workout # 1 Part 1: Take 10 minutes to find a deadlift 3-rep max Part 2:... READ MORE

  Intermediate Strength: 4 Rounds – 6 Alternating high plank rows 6 Barbell curls 6 Natural hamstring curls Muscular Endurance: Every 90 seconds, for 12 minutes (2 sets each) of: Station 1 – Left leg Bulgarian split squat x 8-10 reps @ 31X1 Station 2 – Right leg Bulgarian... READ MORE

  Intermediate Strength: 5 Rounds – 4 Barbell squats (prioritize depth) Supinated pull-ups x AMAP – 1 (leave one in the tank) Muscular Endurance: Complete the following every 2 min for 5 rounds – 10 Kettlebell deadlifts 12 Push-ups 12 Plank up-downs (6 / side) 12... READ MORE

  Intermediate Strength: Three sets of: Barbell glute bridges x 8 reps @ 20X1 (go heavy) Dumbbell death march x 20 reps Supinated pullups x max Reps @ 1111 Rest 3 minutes Chipper #1: 10 Forward – backward shuffles x 15 ft each 10 Lateral shuffles x 15 ft each 50 Med... READ MORE

  Intermediate Strength: 4 Rounds – 8 Romanian deadlifts 8 Isometric floor presses / side 8 Pull-ups Metabolic Conditioning: Every 90 seconds, for 30 minutes (5 sets): Station 1 – 15 Box jump overs Station 2 – 15 Burpees Station 3 – 200 Meter run Station 4 – 10 Single-arm... READ MORE

    Intermediate Strength: Every 75 sec for 6 Rounds – 4 Hang power snatches Muscular Endurance: Every minute on the minute for 12 minutes – Odds: 5 Thrusters Evens: 6 Sumo deadlifts Metabolic Conditioning: 4 Min AMRAP – 10 Flutter kicks 10 Russian twists 6 Min AMRAP –... READ MORE

  Intermediate Strength: 4 Rounds – 4 Squats 5 Supinated rows 6 Pull-ups Muscular Endurance: 4 Rounds – Wall sit x 20 sec Superman hold x 12 sec Hip bridge x 20 sec Rest 60 sec 4 Rounds – Handstand x 12 sec Push-up hold x 10 Plank x 35 sec Rest 60 sec Metabolic Conditioning:... READ MORE