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  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: 3 rounds – 12 Deadlifts 10 Rows 10 Chin-ups *Go light Double... 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 Complete the following every 75 sec for 6 rounds: 5 Squat cleans *go light... READ MORE

  Intermediate Strength: Strict press – 6 x 4 @ 70 % Muscular endurance: 6 rounds – 3 Pull-ups (weighted if possible) 4 Deadlifts Core: 5 Rounds – Plank x 30 sec Rest x 30 sec Metabolic conditioning: 6 Rounds – 6 Toes to bar 8 Push-ups 12 Squats Beginner Strength: Strict... READ MORE

  Intermediate Strength: Complete the following every 75 sec for 6 rounds – 4 Hang squat cleans Muscular endurance: 8 rounds – Handstand hold x 10 sec Plank x 25 sec Rest x 20 sec 8 rounds – Pull-up hold x 10 sec Bar hang x 20 sec Rest x 30 sec Metabolic conditioning: 3... READ MORE

  Intermediate Strength: Barbell squat – 5 x 5 @ 60 – 65% Muscular endurance: 3 Rounds – 10 Pull-ups 10 Dips Farmer carry x 150 ft Core: 2 Rounds with a partner – 6 Hollow body med ball tosses (overhead) 6 Hollow body med ball tosses (to chest) 6 Hollow body lateral... READ MORE

  Intermediate Power: EMOM for 8 min – 3 Tall box jumps *Challenge yourself Strength: 5 Rounds – 5 Floor presses @ 65% 5 One arm rows / side @ 25% Muscular endurance: 4 Rounds – 8 Supinated pull-ups 8 Good mornings Metabolic conditioning: 10 Min AMRAP – 8 Alternating one arm... READ MORE

  Intermediate One rep max testing: Choose a lift (optional) *This is for anyone who did not complete a lift or wants a second shot at a lift they did not PR. Strength: Deadlift – 3 x 10 @ 45 – 55% Muscular endurance: EMOM for 8 minutes – 5 Thrusters *go heavy... READ MORE

  Intermediate Strength: Squat – 7 x 3 @ 75 – 80% Muscular endurance: 12 Turkish get ups *go heavy Metabolic conditioning: 6 Rounds – 6 Burpees 8 Push-presses 10 Sit-ups Beginner Strength: Squat – 7 x 3 @ 75 – 80% Muscular endurance: 16 Turkish get ups Metabolic... READ MORE

  Intermediate Strength: Romanian deadlift – 5 x 6 @ 40% Muscular endurance: 7 rounds of 4 reps each of – Barbell rollout Kneeling clean and press Hip jump Metabolic conditioning: Double kettlebell circuit: Complete the following reps for each movement for time – 2 – 4... READ MORE

  Intermediate Strength: EMOM for 4 min – 4 Broad jumps Every 2 min for 3 rounds – 3 Long jumps Muscular endurance: 6 rounds – Pull-up hold x 8 sec Rest x 10 sec Hollow body hold x 16 sec Rest x 10 sec 6 rounds – Handstand hold x 12 sec Rest x 10 sec Wall sit x 15 sec Rest x... READ MORE