Category

  Intermediate Strength: Every minute, on the minute, for 8 minutes: 5 Man makers (challenge yourself) Muscular Endurance: 4 Rounds – KB deadlifts x 20 sec Rest x 30 sec Pull-ups x 20 sec Rest x 30 sec Bar rows x 20 sec Rest x 30 sec Metabolic Conditioning: 4 Rounds – 10... READ MORE

Intermediate Strength: Find a 2 rep squat max for the day, then… Barbell squat – 6 x 2 @ 85 – 90% of 2RM Chipper: 100 Double unders 90 Kettlebell swings 80 Oblique mountain climbers / side 70 High knees / side 60 Push-ups 50 Sit-ups 40 Chin-ups 30 Tuck jumps 20... READ MORE

5 Rounds – 5 Straight-legged Russian twists /side Start in the v-up position, resting on your tailbone. Interlock your fingers and rotate your torso to touch the tops of your hands to the floor on your left, then your right.  Prioritize full range of motion! 10 Squat jumps 15... READ MORE

  Intermediate Strength: Every minute, on the minute, for 16 minutes (4 sets): Minute 1 – 6 Tall box jumps Minute 2 – 8 Supinated rows @ 10×1 Minute 3 – 6 Deadlifts Minute 4 – 10 L-seated dumbbell presses @ 20X1 Metabolic Conditioning: Partners alternate whole rounds to... READ MORE

  Intermediate Extended warm-up: Warm-up, then… 2 Rounds – Skip x 20 feet Frankensteins x 20 feet Carcoa x 20 feet / side Spidermans x 10 feet Sampson lunges x 20 feet Strength: 5 Rounds – 3 Squats @ 75 – 80% 3 Rope climbs Heavy sled push x 45 ft Metabolic Conditioning: 4... READ MORE

Active recovery Complete 2 Rounds Of The Following: Backpedal x 15 seconds Run x 15 seconds Walk x 20 seconds Lateral shuffle x 10 seconds (to the left) Run x 15 seconds Lateral shuffle x 10 seconds (to the right) Walk x 20 seconds Sampson lunge x 20 seconds Run x 15 seconds High... READ MORE

  Intermediate Strength: 4 Rounds – 8 Sumo deadlifts 8 Wide pull-ups 6 Supinating dumbbell curls / side Metabolic Conditioning: Complete one round of Tabata with each of these movement pairs (4 rounds total): Round 1: Odd intervals: Kettlebell swings Even intervals: Wall... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses @ 60 – 65% 5 Bar rows @ 60 – 65% Muscular Endurance: 5 Rounds – Supinated pull-up with knee raise x 12 sec Rest x 10 sec Chair pose x 20 sec Rest x 25 sec 4 Rounds – Handstand x 15 sec Rest x 10 sec Hollow body x 20 sec... READ MORE

Intermediate Strength: Warm-up your deadlift, then – Deadlift – 5 x 4 @ 70% Muscular Endurance: 4 Rounds – 6 Dips 8 Hollow body rocks Chipper: 60 Jumping lunges (30 / side) 40 Russian kettlebell swings 20 Push-ups 10 Strict chest-to-bar pull-ups 800 Meter run 10... READ MORE

    Intermediate Strength: 18 Turkish get ups (9 / side) Muscular Endurance: 4 Rounds – 8 Hammer curls / side 8 Hanging med ball leg curls 6 Palloff presses / side Metabolic Conditioning: 3 Rounds – 20 Box jumps Semi-cicle mounatiain climbers x 4 semi-circles 30 Battle... READ MORE