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  Intermediate Strength & Skill: Spend 25 minutes working on snatch technique Muscular Endurance: 3 Rounds – 8 Dips 10 Supine med ball leg curls 8 Hanging leg raises Metabolic Conditioning: 60 Burpee box jumps Beginner Strength & Skill: Spend 25 minutes working on... READ MORE

  Intermediate Strength: Deadlift – 3 x 12 * Go light Skill: Spend 5 min working on double unders Muscular Endurance: 3 Rounds – 10 Pull-ups 180 ft farmer carry 6 Broad jumps Benchmark Workout Retest: Annie 50 – 40 – 30 – 20 – 10 Double unders Sit-ups *The double under is a... READ MORE

  Intermediate Strength: Barbell row – 5 x 5 @ 55 – 60% Muscular Endurance: 14 Turkish get ups Metabolic conditioning: Complete 4 Rounds with a partner – Partner 1 –High knees x 20 sec Partner 2 – Wall sit x 20 sec Partner 1 & 2 – 10 Lateral skate jumps with... READ MORE

  Intermediate Strength: Power clean – 6 x 4 Core: 4 Rounds – 6 Barbell rollouts 8 Good mornings Metabolic conditioning: 6 Rounds – 6 Pull-ups 8 Box jumps 12 Mountain climbers / side Beginner Strength: High pull – 6 x 4 Core: 4 Rounds – 6 Barbell rollouts 8 Good mornings... READ MORE

  Intermediate Strength: Back box squat – 8 x 2 @ 80 – 90% Muscular Endurance: 4 Rounds – Chin-up hold x 15 sec Handstand hold x 25 sec Plank x 40 sec Metabolic conditioning: 8 Rounds – 6 Power cleans 6 Burpee bar overs Beginner Strength: Back box squat – 8 x 2... READ MORE

  Intermediate Strength: Floor press – 7 x 3 @ 75 – 80% Muscular Endurance: 5 Rounds – 5 Deadlifts 5 Pull-ups Metabolic conditioning: Death by sprints *Begin with 5 30ft sprints and add one sprint every minute until you can no longer complete the sprints within the minute.... READ MORE

  Intermediate Strength: Power snatch – 7 x 3 Core: 4 Rounds – 8 Hollow body rocks 6 Hip dips / side Metabolic conditioning: 40 Box jump overs 80 Sit-ups 120 Kettlebell swings *Complete a 60ft bear crawl every 90 sec Beginner Strength: Muscle snatch – 7 x 3 Core: 4 Rounds –... READ MORE

  Intermediate Strength: Barbell lunge – 6 x 2 / side @ 75 – 80% Muscular Endurance: 5 Rounds – 5 Sumo deadlifts 5 One arm rows / side Metabolic conditioning: Tabata – Toes to bar Russian twists Wall balls V-ups Beginner Strength: Barbell lunge – 6 x 2 / side Muscular... READ MORE

  Intermediate Strength: Strict press – 7 x 3 @ 75 – 80% Benchmark Workout Retest: Cindy 20 minute AMRAP – 5 Pull-ups 10 Push-ups 15 Squats Core: 3 Rounds – 15 partner leg throws (standard) 10 partner leg throws (side to side) Beginner Strength: Strict press – 7 x 3 @ 70%... READ MORE

Intermediate Strength: Squat clean – 5 x 6 Core: 4 Rounds – 6 Barbell rollouts 10 Good mornings Metabolic Conditioning: Complete the following with a partner – 100 Push-ups 130 Squats 160 Lunges (80 / side) 200 Kettlebell swings *One partner works at a time while the other rests... READ MORE