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  Intermediate Strength: 5 Rounds – 5 Strict presses @ 60% 5 Sumo deadlifts @ 45% 6 Weighted plank up-downs (3 / side) Musular Endurance: 5 Rounds – Pull-up hold x 10 sec Bar hang x 20 sec Rest x 25 sec 5 Rounds – Handstand x 20 sec Rest x 8 sec Hollow body x 25 sec Rest x... READ MORE

  Intermediate Strength: Hang Clean – 8,5,4,3,3,3 Musular Endurance: 3 Rounds – 5 Front rack kneeling lunges / side 8 Supinated pull-ups Speed ladder (A): Forward shuffle x 3 Jump in and out x 2 Centipede x 2 5 Front rack kneeling lunges / side 8 Supinated pull-ups Speed... READ MORE

  Intermediate Strength: 5 Rounds – 5 Floor presses 6 Good mornings Musular Endurance: EMOM for 10 min – Odds: 3 Turkish get ups (left side) Evens: 3 Turkish get ups (right side) Metabolic conditioning: 10 Min AMRAP – 6 Pull-ups 8 Sumo deadlift high pulls 10 Box jumps Rest 2... READ MORE

  Intermediate Strength: 5 Rounds – 5 Box squats @ 70 – 80% 5 Pull-ups Musular Endurance: 5 Rounds – 4 Renegade rows / side (1 push-up) 4 Broad jumps 6 Hollow body lateral med ball tosses / side Metabolic conditioning: 3 Rounds – 40 Double unders 30 Sit-ups 20 Kettlebell... READ MORE

  Intermediate Strength: Deadlift – 5 x 5 @ 60% Musular Endurance: EMOM for 8 min – 6 Thrusters Metabolic conditioning: 3 Rounds: Push-ups x 30 sec Rest x 20 sec Supinated inverted rows x 30 sec Rest x 20 sec Squat thrusts x 30 sec Rest x 20 sec Flutter kicks x 30 sec Rest x... READ MORE

Tees / Tanks: A) B)   Tops: A) B) C) Bottoms: A) B)     READ MORE

Tees / tanks A) B) C) Tops: A) B) C)   D)   Bottoms: A) B) READ MORE

  Intermediate Skill: Complete the clean warm up: 2 Rounds: 10 Clean deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle cleans 5 Muscle cleans 5 Power cleans 10 Front squats Then, 8 Rounds – Kipping x 10 sec Rest x 25 sec Strength: Front pause squats – 5 x... READ MORE

  Intermediate Skill: Complete the snatch warm up: 2 Rounds: 10 snatch deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle snatches 5 Muscle snatches 5 Power snatches 7 Overhead squats Strength: EMOM for 15 Minutes – Min 1 – 5: 5 Hang power snatches Min 6 –... READ MORE

    Intermediate Skill: Complete the snatch warm up: 2 Rounds: 10 snatch deadlifts 5 Strict high pulls 5 Hip drive high pulls 5 Robotic muscle snatches 5 Muscle snatches 5 Power snatches 7 Overhead squats Then, Spend 5 min working on handstands Strength: 3 rounds – 10... READ MORE