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  Intermediate Power: EMOM for 8 minutes – 4 Broad jumps Strength: 5 Rounds – 5 One arm rows / side 5 Pull-ups Muscular endurance: 6 rounds – Pull-up hold x 8 sec Rest x 10 sec Handstand hold x 10 sec Rest x 10 sec 6 rounds – Bar hang x 15 sec Rest x 10 sec Wall sit x 15 sec... READ MORE

  Intermediate Strength: Front squat – 4 x 8 @ 55% Muscular endurance: 5 rounds – 6 Chin-ups 6 Dips Core: 6 Rounds – Weighted plank x 20 sec (heavy) Rest x 20 sec Metabolic conditioning: 30 – 20 – 10 Push-ups Dumbbell power cleans Kettlebell swings Beginner Strength: Goblet... READ MORE

  Intermediate One rep max testing: Jerk and Clean stragglers Muscular endurance: Every 2 min for 7rounds – 10 Kettlebell deadlifts 8 Thrusters Metabolic Conditioning: 2 Rounds – 5 Min AMRAP: 8 Hang power snatches 10 Battle rope jumping jacks Rest 3 Min between AMRAPs... READ MORE

  Intermediate One rep max testing: Jerk 1RM Clean 1RM *The purpose of the jerk max is to test how much weight you can get over your head. You may choose to complete the push press, push jerk, or split jerk. We will cover these in class and you can do whichever you are most... READ MORE

  Intermediate One rep max testing: Jerk 1RM Clean 1RM Deadlift stragglers *The purpose of the jerk max is to test how much weight you can get over your head. You may choose to complete the push press, push jerk, or split jerk. We will cover these in class and you can do... READ MORE

  Intermediate One rep max testing: Deadlift 1RM Muscular endurance: 4 Rounds – 8 Floor press 8 Step ups (4 / side) 8 Pull-ups Metabolic Conditioning: Complete 3 rounds with a partner – Complete the following with a partner for time – 600 Jump ropes, [plank] 12 Bear crawls... READ MORE

  Intermediate One rep max testing: Deadlift 1RM Muscular endurance: 14 minute EMOM – Minutes 1 – 7: 3 Cleans Minutes 7 – 14: 2 Split jerks / side Metabolic Conditioning: 8 Min AMRAP – 4 Squat thrust skaters 6 TTB Core: Accumulate 3 min in hollow body hold Beginner Three rep... READ MORE

  Intermediate Strength & Skill: Spend 25 minutes working on snatch technique Muscular endurance: 3 Rounds – 12 Supinated inverted rows 12 Kettlebell Romanian deadlifts Metabolic Conditioning: 5 Min AMRAP – 6 Thrusters 6 Scissor kicks / side 7 Min AMRAP – 3 One legged... READ MORE

  Intermediate Strength: Front squat – 3 x 15 @ 25% – 30% Skill: Spend 5 min working on double unders Muscular endurance: 4 Rounds – Pull-up hold to bar hang x 40 sec Handstand practice x 30 sec Hanging L-hold x 3 reps of 8 sec each Metabolic Conditioning: 6 Min AMR... READ MORE

  Intermediate Strength: 3 Rounds – 15 Floor presses 15 Barbell rows Skill: Spend 5 min working on kipping Muscular Endurance: 5 Rounds with a partner – Alternating pull-up + hold x 5 Hanging leg raises (left leg, right leg, both) x 5 Knees to chest + supinated pull-up x 5... READ MORE