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  Intermediate Strength: 5 Rounds – 5 Double kettlebell snatch to 3 overhead squats * One rep consists of a kettlebell snatch followed by 3 overhead squats. Complete five of those reps in order to complete a round. Skill: Spend 5 min working on handstands Muscular Endurance:... READ MORE

    Intermediate Strength & Skill: Spend 25 minutes working on clean technique Core: 3 Rounds – 8 Pop scoop pop 10 Side bends Metabolic Conditioning: 5 Rounds: 3 Minute AMRAP – 4 Pull-ups 8 pushups 12 lunges (6 / side) Rest 2 minutes Beginner Strength & Skill:... READ MORE

  Intermediate Strength: Bar lunge – Find a 2 rep max, then: 7 x 2 / side @ 80 – 85% Muscular endurance: 4 Rounds – 3 One arm rows / side 120 ft Farmer carry Metabolic conditioning: 5 Rounds – 8 Burpees 10 Toes to bar 12 Box jumps Beginner Strength: Bar lunge – Find a... READ MORE

  Intermediate Strength: Strict press – Find a 3 rep max, then: 7 x 3 @ 90% Muscular endurance: 4 Rounds – Chin-up x 15 sec Handstand x 25 sec Plank x 35 sec *Go right from the handstand to the plank Metabolic conditioning: 12 Min AMRAP – 6 Pull-ups 8 Kettlebell deadlifts 10... READ MORE

Intermediate Strength: Every 75 seconds for 7 rounds – 3 Tall box jumps Muscular endurance: Find a front squat 2 rep max, then: 8 rounds – 2 Front squats @ 85% 3 Dips Metabolic conditioning: 6 Rounds – 6 Weighted plank up downs (3 / side) 12 Kettlebell swings 30 Double unders... READ MORE

  Intermediate Strength: Every 90 seconds for 12 Min – 2 One arm snatches / side Muscular endurance: Find a barbell row 4 rep max, then: 6 rounds – 4 Pull-ups 4 Barbell rows @ 90% of 4RM Core: Accumulate 3 min in hollow body hold Metabolic conditioning: 12 Rounds – Sprint x... READ MORE

  Intermediate Benchmark Workout Retest: Cindy 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Deadlift @ 1.5 x bodyweight Floor press @ 1 x bodyweight Clean @ .75 x bodyweight *For example if you weigh 150 pounds, your deadlift would be 225#, floor press would be 150#, and clean... READ MORE

Intermediate Strength: Weighted pushup – 3 x 10 Muscular endurance: Every 90 seconds for 6 rounds – 8 Thrusters 5 Pull-ups Metabolic conditioning: 12 min AMRAP – 4 Single leg burpees (Right leg) 20 Double unders 4 Single leg burpees (Left leg) 20 Double unders Beginner Strength:... READ MORE

  Intermediate Strength: Power clean – 6 x 6 Muscular endurance: 3 Rounds – 8 Good mornings @ 3011 8 Single leg hip bridge / side @3111 Metabolic conditioning: 3 Rounds with a battle rope– Alternating waves x 25 sec Upper cuts x 25 sec Stage coach w/ reverse lunge x 25 sec... READ MORE

  Intermediate Strength: Pause squats – 3 x 10 @ 30% 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: 5 Rounds – 8 Box jumps 12 Kettlebell swings 16 Med ball slams... READ MORE