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Registration Now Open ———->Non-Members Click Here<———- ———->Members Click Here<———- Everyone knows that the two key ingredients required to get shredded – or simply to lose body fat –... READ MORE

  Intermediate Strength: Barbell step-ups – 6 x 3 / side Muscular Endurance: 4 Rounds – 6 Single arm presses / side 6 Single arm deadlifts / side 6 Single arm inverted rows / side Metabolic Conditioning: 8 Rounds – 6 Burpees 10 Battle rope slams 12 Flutter kicks / side... READ MORE

  Intermediate Strength: One arm snatch – 2 x 5 / side 2 x 4 / side 2 x 3 / side 2 x 2 / side Muscular Endurance: Complete the following every 2 minutes for 10 min: 6 Dips 6 Chin-ups 6 Weighted hip bridges Metabolic Conditioning: Sprint intervals – 30 second intervals:... READ MORE

  Intermediate Strength: 6 Rounds– 3 Front squats 3 Pull-ups Muscular Endurance: Bar hang x ALAP (as long as possible) 5 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Hollow body x 30 sec Bar Hang x ALAP Metabolic Conditioning: Buy in: 20 supinated barbell rows 15 Min... READ MORE

  Intermediate Benchmark Workout: Linda 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean would be... READ MORE

  Intermediate Strength: Squat – 3 x 10 @ 35 – 45 % Chipper: 100 Double unders 90 Kettlebell Russian twists 80 High knees 70 Squat thrusts 60 Tuck jumps 50 Dumbbell cleans 40 Pull-ups 30 Pistols (15/side) 20 Toes to bar 10 Broad jump room lengths (30 ft = 1) Beginner... READ MORE

  Intermediate Strength: Deadlift – 4 x 8 @ 50 % Muscular Endurance: 8 Rounds – Handstand x 10 sec Plank x 20 sec Rest x 20 sec Pull-up hold x 10 sec Bar hang x 20 sec Rest x 30 sec 8 Rounds – Knee to elbow from plank x 20 Rest x 15 sec Plank to hollow body x 20 Rest x 15... READ MORE

  Intermediate / Beginner Strength: Deadlifts – 4 x 8 @ 50 % Metabolic Conditioning: Complete the following with a partner – 3 Rounds: 10 Med ball throws forward 10 Med ball throws backward 10 Med ball lateral scoops / side 12 min AMRAP – Zercher carry x 360 feet Med ball... READ MORE

  Intermediate Power: Every 80 sec for 6 Rounds – 4 Tall box jumps Strength: Inverse Tabata A – Sumo deadlifts Supinated pull-ups Inverse Tabata B – Push press Hollow body rocks Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals.... READ MORE

  Intermediate Strength: Every 90 sec for 16 Rounds – Rounds 1 – 8: 8 Goblet squats 6 Single leg hip bridges / side Rounds 9 – 16: 8 TRX Inverted rows 8 TRX Push-ups Musular Endurance: 8 Min AMRAP – 3 singles, 1 double x 10 2 singles, 1 double x 10 1 single, 1 double x... READ MORE