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Intermediate Strength: Complete the following every 75 sec for 8 rounds – 5 Hang power snatches Muscular endurance: Complete the following every 2 min for 5 rounds – 10 Deadlifts 12 Push-ups 12 Plank up-downs (6 / side) 12 Hollow body rocks Metabolic conditioning: Complete the... READ MORE

  Intermediate Strength: Kettlebell step-up – 6 x 3 Muscular endurance: 3 Rounds – 8 Supinated pull-ups @2111 6 Dips @ 2111 6 Supine med ball leg curls @3011 Core: 3 Rounds – Hollow body x ALAP (as long as possible) Metabolic conditioning: 30 – 20 – 10 – Wall balls Box jumps... READ MORE

  Intermediate One rep max testing: Floor press and row stragglers Strength: Sumo deadlift – 4 x 8 @ 40 – 45% Muscular endurance: 4 Rounds – Triple jump x 60 feet Zercher carry x 150 feet 8 Hollow body rocks *Complete the 60 feet in as few jumps as possible Metabolic... READ MORE

  Intermediate One rep max testing: Floor press 1RM Row 1RM Strength: 6 Rounds – 6 Pull-ups 8 Step ups (4 / side) Muscular endurance: 6 Rounds – Hanging oblique hold x 3 sec / side Rest x 5 sec Hanging L Hold x 5 sec Rest x 5 sec Metabolic conditioning: Complete the... READ MORE

  Intermediate One rep max testing: Floor press 1RM Row 1RM Muscular endurance: EMOM for 8 Minutes – 6 Thrusters Metabolic conditioning: 8 Min AMRAP – 6 Supinated inverted rows 7 Box jumps 9 Sit-ups Rest 3 min 8 Min AMRAP – 5 Toes to bar 10 Kettlebell swings Beginner Three... READ MORE

  Intermediate One rep max testing: Lunge 1RM if not yet completed Strength: Deadlift – 5 x 5 @ 55% 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... READ MORE

  Intermediate One rep max testing: Lunge 1RM Chipper – 100 Jumping jacks 90 Russian twists / side 80 Squats 70 Flutter kicks / side 60 Weighted hip bridges 50 Jingle jangles (single count) 40 Burpees 30 Pull-ups 20 leg raises 10 Bear crawls (30 ft = 1) Beginner Three rep... READ MORE

  Intermediate Strength: Work up to a 3 rep max Floor press Core: 4 Rounds – 6 Bar rollouts 8 Good mornings Metabolic conditioning: 3 Rounds – Lunges x 45 sec Rest x 15 sec Pull-ups x 45 sec Rest x 15 sec Burpees x 45 sec Rest x 15 sec Kettlebell swings x 45 sec Rest x 15... READ MORE

  Intermediate Strength: Work up to a 2 rep max lunge Muscular endurance: 4 Rounds – 6 Presses 6 Rows Metabolic conditioning: 5 Rounds – 5 Deadlifts 50 Jump ropes Rest 2 minutes, then: 3 Rounds – Plank x ALAP (As long as possible) Battle rope slams x AMAP in 1 min Rest 2 min... READ MORE

  Intermediate Power: Every 75 sec for 10 rounds – 5 Hang power snatch Strength: 6 Rounds – 4 Sumo deadlifts @ 70-75% 4 Weighted push-ups Muscular endurance: 18 Turkish get ups Metabolic conditioning: 6 Min AMRAP – 10 Russian twists / side 12 Sit-ups Rest 3 minutes,... READ MORE