Category

  Intermediate Strength: 4 Rounds – 5 Deadlifts Push-ups x AMAP – 3 *Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank. Muscular Endurance: 6 rounds – 6 Supinated pull-ups 6 Dips 4 Front rack lunges Metabolic Conditioning: 3 Rounds – 20... READ MORE

  Intermediate Strength: Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – 6 Front squats @ 32X1 Station 2 – 6 Kettlebell windmills (left) @ 4111 Station 3 – 6 Kettlebell windmills (right) @ 4111 Station 4 – Side plank (left) x 45 seconds Station 5 –... READ MORE

  Intermediate Clean warm-up: 2 Rounds: 5 Clean deadlifts 3 Strict high pulls 3 Hip drive high pulls 3 Robotic muscle cleans 3 Muscle cleans 3 Power cleans 5 Front squats Strength: Complete the following every 75 sec for 6 rounds – 5 Hang power cleans *Advanced complete... READ MORE

  Intermediate Strength: 4 Rounds – 3 Prone rope climbs 5 Barbell step ups / side 8 Single leg hip bridges / side *Advanced complete 3 rope climbs Muscular Endurance: 6 rounds – Pull-up hold x 10 sec Handstand hold x 20 sec Hollow body x 30 sec Metabolic Conditioning: Set up... READ MORE

Intermediate Strength: 6 Romanian deadlifts 6 Supinated pull-ups 6 One arm rows / side Core: 3 Rounds – 8 Overhead sit-ups 6 Lateral leg raises / side Metabolic Conditioning: 4 Rounds – 15 Push-ups 25 Squats 100 Jump ropes Run x 400 meters Rest x 2 min *Advanced complete 50... READ MORE

  Intermediate Strength: 5 Rounds – 5 Barbell squats @ 55-65% 5 Floor presses @ 55 – 65% 5 Supine med ball leg curls *Do your best to use perfect technique Metabolic Conditioning: Complete 3 rounds with a partner – Complete the following with a partner for time – 100 Hang... READ MORE

  Intermediate Strength: 12 Turkish get ups (heavy) Chipper: 80 Wall balls 70 Kettlebell deadlifts 60 Weighted sit-ups (feel free to anchor your feet) 50 Explosive med ball chest throws (throw a medicine ball against a wall explosively) 45 Jumping jacks 40 Weighted Russian... READ MORE

  Intermediate Strength: 4 Rounds – 6 Chin-ups 8 T bar rows 10 Front rack reverse lunges (5 / side) Muscular Endurance: EMOM for 12 min – Odds: 5 One arm snatches / side Evens: Front leaning rest on rings x 30 sec Metabolic Conditioning: 5 Rounds – 8 Hang power cleans 8... READ MORE

  Intermediate Strength: 6 Rounds – 3 Deadlifts @ 75% 4 Weighted push-ups (Heavy) Core: 5 Rounds – Wipers x 15 sec Rest x 15 sec Alternating lying leg extensions x 15 sec Rest x 15 sec Lateral crunches (left) x 12 sec Rest x 15 sec Lateral crunches (right) x 12 sec Rest x 15... READ MORE

  Intermediate Strength: 5 Rounds – 5 Front squats 5 Push presses 5 Supinated pull-ups Muscular Endurance: 5 Rounds – Superman x 15 sec Zercher Wall sit x 20 sec Hollow body x 25 sec Weighted hip bridge x 15 sec Metabolic Conditioning: 2 Rounds – 25 Mountain climbers / side... READ MORE