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  Intermediate Strength & Skill: Spend 25 minutes working on snatch technique Metabolic Conditioning: Chipper – 100 Jumping jacks 90 Wall climbers / side 80 Kettlebell swings 70 Lunges / side 60 Russian twists / side 50 Squat thrusts 40 Push presses 30 Kettlebell... READ MORE

  Intermediate Strength: Sumo deadlift – 3 x 15 @ 25 – 30% * Go light Skill: Spend 5 min working on handstands Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 4 Rounds – Plank x 40 sec Rest x 40 sec Beginner Strength: Sumo deadlift –... READ MORE

  Intermediate One rep max testing: Strict press and snatch stragglers Muscular endurance: 6 Rounds – Every 75 sec for 6 rounds – 4 Max height box jumps 5 Rounds – 5 Split stance Romanian deadlifts / side Bottoms up kettlebell carry x 120 ft 8 Weighted hollow body rocks... READ MORE

    Intermediate One rep max testing: Strict press 1RM Snatch 3RM Muscular endurance: 4 Rounds – 6 Strict toes to bar 9 Pull-ups 12 Renegade rows (6 / side) Metabolic conditioning: Complete the following for time – 15 Sprints (60 ft = 1) 40 Kettlebell swings 40 One arm... READ MORE

  Intermediate One rep max testing: Strict press 1RM Snatch 3RM Back squat stragglers Metabolic conditioning: 2 Rounds – Complete 2 min at each station: Push-ups Sit-ups Wall balls Jump rope *Rest 1 min between stations Core: 4 Rounds – 8 Good mornings 6 Windshield wipers /... READ MORE

  Intermediate Strength: Back squat 1RM Muscular endurance: 12 Min AMRAP – 12 Dumbbell power cleans 12 Dumbbell reverse lunges (6 / side) 12 Burpees Core: 3 Rounds – Leg raises x 20 sec Rest x 15 sec Around the worlds x 20 sec Rest x 15 sec Scissor kicks x 20 sec Rest x 15... READ MORE

  Intermediate One rep max testing: Back squat 1RM Metabolic conditioning: Complete with a partner – 80 Pull-ups 100 Box jumps 140 V-ups 200 Hip tosses * Only one partner works at a time while the other partner rests and motivates. Beginner Three rep max testing: Back squat... READ MORE

  Intermediate Strength: One arm row – 4 x 8 / side @ 25% Muscular endurance: 4 Rounds – 8 Deadlifts 8 Hollow body chest presses Core: 3 Rounds – 8 Side plank to lateral crunch / side 6 Handstand cross touches / side Metabolic conditioning: Sprint x 12 sec and record... READ MORE

  Intermediate Strength: Barbell squat – 4 x 10 @ 25% Muscular endurance: 3 Rounds – 10 Supinated pull-ups 10 Push jerks Metabolic conditioning: 3 Rounds – Kettlebell swings x 40 sec Rest x 20 sec Oblique mountain climbers x 40 sec Rest x 20 sec Burpees x 40 sec Rest x 20... READ MORE

  Intermediate Strength: One arm snatch – 4 x 8 / side Muscular endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 25 sec Wall plank x 30 sec Metabolic conditioning: 12 Min AMRAP with a partner – 3 Pop up squat crunches 3 Body roll burpees 3 Push-up pike rolls 3... READ MORE