Category

  Intermediate Strength: Romanian deadlift – 4 x 8 @ 25-30% Muscular Endurance: 4 Rounds – 8 Push jerks 8 Supinated pull-ups Metabolic Conditioning: 3 Rounds with a battle rope– Alternating spirals x 25 sec Upper cuts x 25 sec Jumping jacks x 25 sec Squat thrust slams x 25... READ MORE

  Intermediate Strength: One arm row – 4 x 8 @ 25% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 30 sec Wall sit x 30 sec Wall plank x 30 sec Metabolic Conditioning: 8 Rounds – 6 Burpees 12 Sit-ups Beginner Strength: One arm row – 4 x 8 @ 25% Muscular... READ MORE

  Intermediate Strength: One arm snatch – 5 x 6 Muscular Endurance: 3 Rounds – 8 Pull-ups 5 Kettlebell lunges / side Metabolic Conditioning: 6 Rounds – Sprint 30 ft Backpedal 30 ft Sprint 30 ft Lateral run 30 ft Sprint 30 ft Lateral shuffle 30 ft 6 Rounds – Sprint 180 feet... READ MORE

  Intermediate Strength: Front squat – 4 x 8 @ 40 – 50% Muscular Endurance: 3 Rounds – 8 Weighted push-ups 10 Deadlifts Metabolic Conditioning: 6 Rounds – 10 Wall balls 15 Mountain climbers 20 Double unders Beginner Strength: Goblet squat – 4 x 8 Muscular Endurance: 3... READ MORE

  Intermediate Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 14 Turkish get ups Metabolic Conditioning: 6 Rounds – 8 Inverted rows 6 Lunges / side 8 Toes to bar Beginner Strength: Floor press – 5 x 5 @ 65 – 70% Muscular Endurance: 28 Half turkish get ups... READ MORE

  Intermediate Strength: Hang clean – 6 x 4 Muscular Endurance: 5 Rounds – Farmer carry x 120 ft 6 Oblique V-ups / side 6 Sumo deadlifts Metabolic Conditioning: 8 Rounds – 8 Box jump overs 10 Wall balls 12 Wall climbers / side Beginner Strength: Hang muscle clean – 6 x 4... READ MORE

  Intermediate Strength: Kettlebell lunge – 6 x 4 @ 35 – 40% of barbell lunge 1RM Muscular Endurance: 4 Rounds – 6 Pull-ups 6 Goblet squats Metabolic Conditioning: 21 – 15 – 9 Push-ups Kettlebell swings Sit-ups Beginner Strength: Kettlebell lunge – 6 x 4... READ MORE

  Intermediate Strength: Push press – 5 x 5 @ 80 – 90% of press 1RM Muscular Endurance: 4 Rounds – Supinated pull-up hold x 15 sec Bar hang x 30 sec Handstand x 25 sec Hollow body x 30 sec Metabolic Conditioning: 10 Min AMRAP – 12 Kettlebell deadlifts Burpee broad jump x 60... READ MORE

  Intermediate Strength: Hang power snatch – 6 x 4 Benchmark Workout: Fran 21 – 15 – 9 Thrusters Pullups Core: 3 Rounds – Russian twists x 20 sec Rest 15 sec V-ups  x 20 sec Rest 15 sec Windshield wipers x 20 sec Rest 15 sec Leg lifts x 20 sec Rest 15 sec Beginner Strength:... READ MORE

  Intermediate Strength: Deadlift – 3 x 12 * Go light Skill: Spend 5 min working on kipping Core: 3 Rounds – 8 Barbell rollouts 12 Good mornings Metabolic Conditioning: 7 Rounds with a kettlebell – 5 Figure 8s 5 Cleans 5 Goblets squats 5 One arm swings 5 Around the worlds... READ MORE